{"id":55,"date":"2026-10-08T08:42:35","date_gmt":"2026-10-08T08:42:35","guid":{"rendered":"https:\/\/www.iaenice.com\/m1com16\/?page_id=55"},"modified":"2026-10-15T17:13:15","modified_gmt":"2026-10-15T17:13:15","slug":"etirements","status":"publish","type":"page","link":"https:\/\/www.iaenice.com\/m1com16\/etirements\/","title":{"rendered":"\u00c9tirements"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Les \u00e9tirements compl\u00e8tent la pratique sportive en aidant \u00e0 entretenir la souplesse, la mobilit\u00e9 et l\u2019amplitude des mouvements. Ils permettent de pr\u00e9parer certains mouvements lorsqu\u2019ils sont dynamiques et de retrouver progressivement son calme apr\u00e8s l\u2019effort lorsqu\u2019ils sont doux et statiques.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Les \u00e9tirements, c\u2019est quoi ?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9tirer un muscle, c&rsquo;est l&rsquo;allonger doucement pour lui redonner de la souplesse et rel\u00e2cher les tensions. On distingue deux grandes familles, \u00e0 utiliser \u00e0 des moments diff\u00e9rents.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-0e47273b wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" src=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-i-butterfly.png\" alt=\"Illustration : posture du papillon, assis, plantes de pieds jointes\" class=\"wp-image-324\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-i-butterfly.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-i-butterfly-300x225.png 300w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" src=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-i-reach.png\" alt=\"Illustration : grand \u00e9tirement debout, bras lev\u00e9s au-dessus de la t\u00eate\" class=\"wp-image-323\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-i-reach.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-i-reach-300x225.png 300w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" src=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-i-neck.png\" alt=\"Illustration : \u00e9tirement doux de la nuque, t\u00eate inclin\u00e9e, main pos\u00e9e sur la t\u00eate\" class=\"wp-image-325\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-i-neck.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-i-neck-300x225.png 300w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-0e47273b wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column has-secondary-background-color has-background is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>Les \u00e9tirements statiques<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Id\u00e9al : apr\u00e8s l&rsquo;effort ou en fin de journ\u00e9e<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le principe<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Installez-vous dans la position, sans \u00e0-coups.<\/li>\n\n\n\n<li>Allongez le muscle jusqu&rsquo;\u00e0 sentir une tension douce, jamais une douleur.<\/li>\n\n\n\n<li>Restez immobile en respirant calmement.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Dur\u00e9e : 20 \u00e0 30 secondes par position.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column has-secondary-background-color has-background is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>Les \u00e9tirements dynamiques<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Id\u00e9al : avant le sport, pour pr\u00e9parer le corps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le principe<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Faites des mouvements amples et contr\u00f4l\u00e9s, comme des cercles de bras ou des balanc\u00e9s de jambes.<\/li>\n\n\n\n<li>Augmentez l&rsquo;amplitude petit \u00e0 petit.<\/li>\n\n\n\n<li>\u00c9vitez les rebonds brusques.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Dur\u00e9e : 8 \u00e0 10 r\u00e9p\u00e9titions par mouvement.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column has-secondary-background-color has-background is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>Les bons r\u00e9flexes<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour \u00e9tirer en toute s\u00e9curit\u00e9<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c0 retenir<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u00c9chauffez-vous quelques minutes avant d&rsquo;\u00e9tirer.<\/li>\n\n\n\n<li>Respirez lentement, sans bloquer le souffle.<\/li>\n\n\n\n<li>Arr\u00eatez-vous d\u00e8s que vous ressentez une douleur.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Fr\u00e9quence : quelques minutes, plusieurs fois par semaine.<\/p>\n<\/div>\n<\/div>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Les \u00e9tirements, c\u2019est quoi ? \u00c9tirer un muscle, c&rsquo;est l&rsquo;allonger doucement pour lui redonner de la souplesse et rel\u00e2cher les tensions. On distingue deux grandes familles, \u00e0 utiliser \u00e0 des moments diff\u00e9rents. Les \u00e9tirements statiques Id\u00e9al : apr\u00e8s l&rsquo;effort ou en fin de journ\u00e9e Le principe Dur\u00e9e : 20 \u00e0 30 secondes par position. Les &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.iaenice.com\/m1com16\/etirements\/\" class=\"more-link\">Lire la suite de<span class=\"screen-reader-text\">\u00ab\u00a0\u00c9tirements\u00a0\u00bb<\/span><\/a><\/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-55","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/55","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=55"}],"version-history":[{"count":6,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/55\/revisions"}],"predecessor-version":[{"id":350,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/55\/revisions\/350"}],"wp:attachment":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/media?parent=55"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}