Pourquoi la flexibilit\u00e9 est importante et comment augmenter votre flexibilit\u00e9<\/strong><\/p>\r\nDes articulations souples aident non seulement \u00e0 pr\u00e9venir les blessures, mais elles am\u00e9liorent \u00e9galement des choses comme votre swing de golf et vos performances sur le court de tennis, et pr\u00e9servent votre capacit\u00e9 \u00e0 effectuer des activit\u00e9s simples de la vie quotidienne.<\/p>\r\n
Que vous vous penchiez pour attacher vos chaussures ou que vous tendiez la main pour sortir quelque chose d’une armoire, vos muscles \u2013 et par cons\u00e9quent vos articulations \u2013 doivent rester souples pour maintenir une amplitude de mouvement compl\u00e8te. Si vous n\u2019avez pas cette flexibilit\u00e9, d\u2019autres muscles entrent en jeu pour compenser les d\u00e9ficits.<\/p>\r\n
Au fil du temps, ces comportements qui pallient un manque de flexibilit\u00e9 peuvent entra\u00eener des blessures. Par exemple, si vos fl\u00e9chisseurs de hanche sont tendus, vous pourriez commencer \u00e0 utiliser le bas de votre dos ou vos ischio-jambiers plus que vous ne le devriez pour atteindre vos objectifs de mouvement. D\u2019ici peu, vous constaterez que vous avez mal au bas du dos ou que vous avez les ischio-jambiers tir\u00e9s.<\/p>\r\n
Il est donc essentiel de s\u2019assurer que tous vos muscles ont la flexibilit\u00e9 n\u00e9cessaire pour faire ce dont ils ont besoin.<\/p>\r\n
Il existe quatre types d’\u00e9tirements\u00a0: les \u00e9tirements actifs, les \u00e9tirements passifs, les \u00e9tirements dynamiques et les \u00e9tirements PNF.<\/p>\r\n
\u00c9tirements actifs<\/strong><\/p>\r\nCette technique adopte et maintient une pose tout en utilisant exclusivement les muscles du groupe cibl\u00e9. Par exemple, la flexion de la cheville d’avant en arri\u00e8re implique l’utilisation des muscles du mollet lorsqu’ils maintiennent les orteils dans une position pointue et lorsque les orteils sont relev\u00e9s vers le tibia. Les muscles remplissent des fonctions oppos\u00e9es lorsque l\u2019un s\u2019allonge et que l\u2019autre se contracte.<\/p>\r\n
\u00c9tirement passif<\/strong><\/p>\r\nTenir une position ou une pose avec gravit\u00e9. Par exemple, les \u00e9tirements des ischio-jambiers impliquent de se pencher au niveau de la taille pour toucher vos orteils, de l\u00e2cher prise et de maintenir cette pose pendant plus de 30 secondes avant de faire un \u00e9tirement plus profond.<\/p>\r\n
\u00c9tirement dynamique<\/strong><\/p>\r\nCe sont des \u00e9tirements vivants qui s\u2019appuient sur l\u2019\u00e9lan pour se d\u00e9rouler \u00e0 travers des mouvements r\u00e9p\u00e9t\u00e9s. Un exemple est d\u2019effectuer un \u00e9tirement des ischio-jambiers o\u00f9 votre jambe est balanc\u00e9e vers le haut lors d\u2019un coup de pied dans toute son amplitude de mouvement. A chaque passage, une progression progressive en hauteur est atteinte.<\/p>\r\n
\u00c9tirement PNF<\/strong><\/p>\r\nLa Facilitation Neuromusculaire Proprioceptive (PNF) est initialement apparue comme une forme de r\u00e9\u00e9ducation en raison de son efficacit\u00e9 dans une gamme croissante de motivations. C\u2019est ce qu\u2019on appelle un type d\u2019\u00e9tirement actif assist\u00e9.<\/p>\r\n
Le muscle est amen\u00e9 au point de tension, maintenu pendant 30 secondes, puis une contraction isom\u00e9trique est maintenue pendant 30 secondes, cette nouvelle longueur est maintenue pendant une minute. Cela doit \u00eatre r\u00e9p\u00e9t\u00e9 3 fois pour le m\u00eame tron\u00e7on.<\/p>\r\n
\u00c0 quelle fr\u00e9quence dois-je m\u2019\u00e9tirer ?<\/strong><\/p>\r\nVous devez diviser vos s\u00e9ances d’\u00e9tirements en \u00e9tirements passifs stimulants – ou \u00e9tirements PNF et r\u00e9parateurs – au cours de la semaine. Bien s\u00fbr, plus c’est mieux et la r\u00e9gularit\u00e9 est la cl\u00e9 !<\/p>\r\n
\u00a0<\/div>\r\n
Venez rejoindre l’\u00e9quipe de One Pilates qui peut vous aider \u00e0 cr\u00e9er pour vous une routine d’\u00e9tirement cibl\u00e9e et vari\u00e9e pour tout le corps\u00a0!<\/p>\r\n\r\n
<\/p>\r\n","protected":false},"excerpt":{"rendered":"
Pourquoi la flexibilit\u00e9 est importante et comment augmenter votre flexibilit\u00e9.<\/p>\n","protected":false},"author":1,"featured_media":1959,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[8],"tags":[],"class_list":["post-1632","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classifiee"],"yoast_head":"\n
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<\/p>\r\n