{"id":144,"date":"2026-10-14T13:05:59","date_gmt":"2026-10-14T13:05:59","guid":{"rendered":"https:\/\/www.iaenice.com\/m1com16\/?page_id=144"},"modified":"2026-10-15T11:42:16","modified_gmt":"2026-10-15T11:42:16","slug":"epaules","status":"publish","type":"page","link":"https:\/\/www.iaenice.com\/m1com16\/epaules\/","title":{"rendered":"\u00c9paules"},"content":{"rendered":"\n
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Les\u00a0gliss\u00e9s\u00a0contre\u00a0le\u00a0mur\u00a0(Wall\u00a0Slides)<\/strong><\/p>\n\n\n\n

Zone cibl\u00e9e : mobilit\u00e9 des \u00e9paules et haut du dos<\/p>\n\n\n\n

Le mouvement<\/p>\n\n\n\n

    \n
  1. Place-toi face \u00e0 un mur, les avant-bras pos\u00e9s dessus si c\u2019est confortable.<\/li>\n\n\n\n
  2. Fais glisser lentement tes bras vers le haut.<\/li>\n\n\n\n
  3. Monte uniquement aussi haut que tes \u00e9paules le permettent sans douleur.<\/li>\n\n\n\n
  4. Redescends doucement en gardant les \u00e9paules loin des oreilles.<\/li>\n<\/ol>\n\n\n\n

    R\u00e9p\u00e9titions : 8 \u00e0 10 fois.<\/p>\n<\/div>\n\n\n\n

    \n

    Le\u00a0rapprochement\u00a0des\u00a0omoplates<\/strong><\/p>\n\n\n\n

    Zone cibl\u00e9e : muscles entre les omoplates et haut du dos<\/p>\n\n\n\n

    Le mouvement<\/p>\n\n\n\n

      \n
    1. Assieds-toi\u00a0bien\u00a0droite,\u00a0les\u00a0bras\u00a0rel\u00e2ch\u00e9s\u00a0le\u00a0long\u00a0du\u00a0corps.<\/li>\n\n\n\n
    2. Ram\u00e8ne\u00a0doucement\u00a0les\u00a0\u00e9paules\u00a0vers\u00a0l\u2019arri\u00e8re.<\/li>\n\n\n\n
    3. Rapproche\u00a0les\u00a0omoplates\u00a0sans\u00a0cambrer\u00a0le\u00a0dos\u00a0ni\u00a0hausser\u00a0les\u00a0\u00e9paules.<\/li>\n\n\n\n
    4. Maintiens\u00a0quelques\u00a0secondes,\u00a0puis\u00a0rel\u00e2che.<\/li>\n<\/ol>\n\n\n\n

      R\u00e9p\u00e9titions : 10 fois, en maintenant 3 \u00e0 5 secondes.<\/p>\n<\/div>\n\n\n\n

      \n

      Le\u00a0pendule\u00a0de\u00a0l\u2019\u00e9paule\u00a0(Pendulum\u00a0Exercise)<\/strong><\/p>\n\n\n\n

      Zone cibl\u00e9e : mobilit\u00e9 douce de l\u2019\u00e9paule<\/p>\n\n\n\n

      Le mouvement<\/p>\n\n\n\n

        \n
      1. Penche\u00a0l\u00e9g\u00e8rement\u00a0le\u00a0buste\u00a0vers\u00a0l\u2019avant\u00a0en\u00a0prenant\u00a0appui\u00a0sur\u00a0une\u00a0table\u00a0avec\u00a0le\u00a0bras\u00a0non\u00a0douloureux.<\/li>\n\n\n\n
      2. Laisse\u00a0l\u2019autre\u00a0bras\u00a0pendre\u00a0librement.<\/li>\n\n\n\n
      3. Balance\u00a0doucement\u00a0le\u00a0bras\u00a0d\u2019avant\u00a0en\u00a0arri\u00e8re,\u00a0puis\u00a0en\u00a0petits\u00a0cercles.<\/li>\n\n\n\n
      4. Laisse\u00a0le\u00a0mouvement\u00a0venir\u00a0du\u00a0corps,\u00a0sans\u00a0forcer\u00a0avec\u00a0l\u2019\u00e9paule.<\/li>\n<\/ol>\n\n\n\n

        Dur\u00e9e : 30 \u00e0 60 secondes par bras.<\/p>\n<\/div>\n<\/div>\n\n\n\n

        <\/p>\n","protected":false},"excerpt":{"rendered":"

        Les\u00a0gliss\u00e9s\u00a0contre\u00a0le\u00a0mur\u00a0(Wall\u00a0Slides) Zone cibl\u00e9e : mobilit\u00e9 des \u00e9paules et haut du dos Le mouvement R\u00e9p\u00e9titions : 8 \u00e0 10 fois. Le\u00a0rapprochement\u00a0des\u00a0omoplates Zone cibl\u00e9e : muscles entre les omoplates et haut du dos Le mouvement R\u00e9p\u00e9titions : 10 fois, en maintenant 3 \u00e0 5 secondes. Le\u00a0pendule\u00a0de\u00a0l\u2019\u00e9paule\u00a0(Pendulum\u00a0Exercise) Zone cibl\u00e9e : mobilit\u00e9 douce de l\u2019\u00e9paule Le mouvement Dur\u00e9e : 30 \u00e0 60 secondes par bras.<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"inspiro_hide_title":false,"inspiro_hide_featured_image":false,"footnotes":""},"class_list":["post-144","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/144","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/comments?post=144"}],"version-history":[{"count":3,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/144\/revisions"}],"predecessor-version":[{"id":280,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/144\/revisions\/280"}],"wp:attachment":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/media?parent=144"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}