{"id":12224,"date":"2019-11-28T21:33:41","date_gmt":"2019-11-29T02:33:41","guid":{"rendered":"https:\/\/amsclinic.ca\/?p=12224"},"modified":"2023-10-19T14:54:58","modified_gmt":"2023-10-19T18:54:58","slug":"soulagez-votre-douleur-au-travail","status":"publish","type":"post","link":"https:\/\/amsclinic.ca\/fr\/blog\/soulagez-votre-douleur-au-travail\/","title":{"rendered":"Soulagez votre douleur au travail"},"content":{"rendered":"<p><strong><u>Interrompre notre routine avec 10 minutes d&rsquo;\u00e9tirements<\/u><\/strong><\/p>\n<p>Si vous travaillez dans un bureau, il y a de fortes chances que vous passiez la majorit\u00e9 de votre journ\u00e9e en position assise, que ce soit devant l&rsquo;ordinateur, en voiture ou plus tard en vous d\u00e9tendant devant la t\u00e9l\u00e9vision. Ces postures assises prolong\u00e9es peuvent, \u00e0 long terme, augmenter la tension musculaire, la raideur et la fatigue dans le cou et le haut du dos, ainsi que dans nos extr\u00e9mit\u00e9s ! Pour pr\u00e9venir cela, pourquoi ne pas prendre quelques minutes pendant la journ\u00e9e pour vous \u00e9tirer. Les \u00e9tirements peuvent am\u00e9liorer la flexibilit\u00e9 et l&rsquo;amplitude des mouvements, augmenter la circulation sanguine, pr\u00e9venir la raideur musculaire et la douleur, favoriser la gu\u00e9rison et r\u00e9duire le stress. Pour vous assurer que vous vous \u00e9tirez en toute s\u00e9curit\u00e9, il est toujours pr\u00e9f\u00e9rable de consulter un physioth\u00e9rapeute.<\/p>\n<ul>\n<li><strong><u>Cou :<\/u><\/strong>\n<ul>\n<li>Penchez votre t\u00eate vers une \u00e9paule jusqu&rsquo;\u00e0 ce que vous ressentiez l&rsquo;\u00e9tirement du c\u00f4t\u00e9 oppos\u00e9.<\/li>\n<li>Faites attention \u00e0 ne pas lever votre \u00e9paule.<\/li>\n<li>Maintenez environ 20 secondes.<\/li>\n<li>R\u00e9p\u00e9tez de l&rsquo;autre c\u00f4t\u00e9.<\/li>\n<li>2-3 fois<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li><strong><u>Poignet :<\/u><\/strong>\n<ul>\n<li>Tendez votre bras devant vous, paume vers le bas.<\/li>\n<li>Pliez votre poignet en pointant les doigts vers le sol.<\/li>\n<li>Avec l&rsquo;autre main, ajoutez doucement une surpression en pliant davantage le poignet jusqu&rsquo;\u00e0 ce que vous ressentiez un \u00e9tirement l\u00e9ger \u00e0 mod\u00e9r\u00e9.<\/li>\n<li>Maintenez environ 20 secondes.<\/li>\n<li>R\u00e9p\u00e9tez de l&rsquo;autre c\u00f4t\u00e9.<\/li>\n<li>2-3 fois<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li><strong><u>Dos :<\/u><\/strong>\n<ul>\n<li>Joignez vos mains au-dessus de votre t\u00eate.<\/li>\n<li>Respirez et penchez-vous lentement d&rsquo;un c\u00f4t\u00e9.<\/li>\n<li>Expirez et revenez \u00e0 la position de d\u00e9part.<\/li>\n<li>Maintenez environ 20 secondes.<\/li>\n<li>R\u00e9p\u00e9tez de l&rsquo;autre c\u00f4t\u00e9.<\/li>\n<li>2-3 fois<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li><strong><u>Jambes :<\/u><\/strong>\n<ul>\n<li>Placez votre pied sur une chaise \u00e0 un angle de 90 degr\u00e9s.<\/li>\n<li>Penchez-vous vers le pied sur la chaise tout en gardant le pied arri\u00e8re droit.<\/li>\n<li>Maintenez environ 20 secondes.<\/li>\n<li>R\u00e9p\u00e9tez de l&rsquo;autre c\u00f4t\u00e9.<\/li>\n<li>2-3 fois<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li><strong><u>Fesses :<\/u><\/strong>\n<ul>\n<li>Asseyez-vous sur une chaise. Placez un pied sur votre cuisse oppos\u00e9e (en position 4).<\/li>\n<li>Penchez-vous doucement en avant et ressentez l&rsquo;\u00e9tirement dans vos fesses.<\/li>\n<li>Maintenez environ 20 secondes.<\/li>\n<li>R\u00e9p\u00e9tez de l&rsquo;autre c\u00f4t\u00e9.<\/li>\n<li>2-3 fois<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>R\u00e9f\u00e9rences : L&rsquo;importance des \u00e9tirements. Oakridge Physiotherapy (2019). Consult\u00e9 le 24 novembre 2019 sur <a href=\"http:\/\/oakridgephysio.ca\/view\/lib\/the-importance-of-stretching\/237\" target=\"_blank\" rel=\"noopener\">http:\/\/oakridgephysio.ca\/view\/lib\/the-importance-of-stretching\/237<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Interrompre notre routine avec 10 minutes d&rsquo;\u00e9tirements Si vous travaillez dans un bureau, il y a de fortes chances que vous passiez la majorit\u00e9 de votre journ\u00e9e en position assise, que ce soit devant l&rsquo;ordinateur, en voiture ou plus tard en vous d\u00e9tendant devant la t\u00e9l\u00e9vision. Ces postures assises prolong\u00e9es peuvent, \u00e0 long terme, augmenter [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":7608,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[12],"tags":[],"class_list":["post-12224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Soulagez votre douleur au travail - AMS Clinic<\/title>\n<meta name=\"description\" content=\"Interrompre notre routine avec 10 minutes d&#039;\u00e9tirements peut aider \u00e0 pr\u00e9venir la douleur caus\u00e9e par des positions assises prolong\u00e9es au travail.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/amsclinic.ca\/fr\/blog\/soulagez-votre-douleur-au-travail\/\" \/>\n<meta property=\"og:locale\" content=\"fr_CA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Soulagez votre douleur au travail - 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