{"id":69977,"date":"2022-11-09T10:00:00","date_gmt":"2022-11-09T15:00:00","guid":{"rendered":"https:\/\/chiropractic.ca\/blog\/exercices-detirement-pour-les-amateurs-de-hockey-2\/"},"modified":"2024-09-23T15:48:11","modified_gmt":"2024-09-23T19:48:11","slug":"exercices-detirement-pour-les-amateurs-de-hockey","status":"publish","type":"post","link":"https:\/\/chiropractic.ca\/fr\/exercices-detirement-pour-les-amateurs-de-hockey\/","title":{"rendered":"Exercices d\u2019\u00e9tirement pour les amateurs de hockey"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"480\" src=\"https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/chiropractic-blog-banner-hockey-stretches-1024x480.jpg\" alt=\"\" class=\"wp-image-70621\" srcset=\"https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/chiropractic-blog-banner-hockey-stretches-1024x480.jpg 1024w, https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/chiropractic-blog-banner-hockey-stretches-400x188.jpg 400w, https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/chiropractic-blog-banner-hockey-stretches-768x360.jpg 768w, https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/chiropractic-blog-banner-hockey-stretches.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Le hockey est un sport physiquement exigeant et des blessures peuvent survenir. Voici quelques \u00e9tirements et conseils pour rester sur la glace avec votre \u00e9quipe cet hiver. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Avant tout<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Investissez dans un \u00e9quipement, des b\u00e2tons et des patins \u00e0 votre taille et bien ajust\u00e9s.<\/li>\n\n\n\n<li>Servez-vous de votre t\u00eate &#8211; portez un casque protecteur muni d\u2019une grille ou d\u2019une visi\u00e8re solidement fix\u00e9e.<\/li>\n\n\n\n<li>Faites r\u00e9guli\u00e8rement aiguiser vos patins : vous am\u00e9liorerez vos performances.<\/li>\n\n\n\n<li>R\u00e9parez ou remplacez toute pi\u00e8ce d\u2019\u00e9quipement endommag\u00e9e.<\/li>\n\n\n\n<li>Si vous commencez dans ce sport, consultez un professionnel de la sant\u00e9, un chiropraticien par exemple, afin de vous assurer que cette activit\u00e9 vous convient. Si vous jouez fr\u00e9quemment, des examens chiropratiques p\u00e9riodiques peuvent aider \u00e0 optimiser vos fonctions musculaires et articulaires et \u00e0 r\u00e9gler les raideurs et douleurs avant qu\u2019elles ne vous mettent sur la touche.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">N\u2019oubliez pas :<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ne vous \u00e9tirez jamais les muscles \u00e0 froid avant une partie. Commencez toujours par vous \u00e9chauffer.<\/li>\n\n\n\n<li>Ne poussez pas trop les \u00e9tirements. Restez dans les limites du confort.<\/li>\n\n\n\n<li>\u00c9tirez-vous sans rebonds.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-palette-color-10-color has-alpha-channel-opacity has-palette-color-10-background-color has-background is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading has-palette-color-10-color has-text-color has-wpc-large-font-size\">\u00c9TIREMENTS D\u2019AVANT-PARTIE<\/h3>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-full animated fadeIn\"><img decoding=\"async\" width=\"400\" height=\"476\" src=\"https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Hamstring-Stretch.jpg\" alt=\"Une femme effectuant un \u00e9tirement des ischio-jambiers\" class=\"wp-image-69316\" srcset=\"https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Hamstring-Stretch.jpg 400w, https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Hamstring-Stretch-336x400.jpg 336w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p><strong>1. \u00c9tirement des ischio-jambiers<\/strong><\/p>\n\n\n\n<p>\u00c9tendez-vous sur le dos et pliez un genou vers le haut. Maintenez l\u2019arri\u00e8re de la cuisse \u00e0 l\u2019aide des deux mains et amenez le pied vers le haut, de fa\u00e7on \u00e0 redresser le genou le plus possible. Gardez la position une seconde, puis pliez le genou et \u00e9tirez de nouveau la jambe. R\u00e9p\u00e9tez 20 fois de chaque c\u00f4t\u00e9.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-full animated fadeIn\"><img decoding=\"async\" width=\"400\" height=\"515\" src=\"https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Groin-Stretch.jpg\" alt=\"Une femme effectuant un \u00e9tirement de l'aine\" class=\"wp-image-69318\" srcset=\"https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Groin-Stretch.jpg 400w, https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Groin-Stretch-311x400.jpg 311w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p><strong>2. \u00c9tirement de l\u2019aine<\/strong><\/p>\n\n\n\n<p>Debout, les pieds l\u00e9g\u00e8rement plus \u00e9cart\u00e9s que la largeur des \u00e9paules, pliez les genoux. Pliez les genoux. Transf\u00e9rez votre poids sur la jambe droite et portez votre main gauche \u00e0 votre pied droit. Portez votre main gauche \u00e0 votre pied droit. \u00c9tirez votre bras droit vers le haut. Votre dos doit \u00eatre parall\u00e8le au sol. Changez de c\u00f4t\u00e9 en transf\u00e9rant votre poids sur la jambe gauche. R\u00e9p\u00e9tez 10 fois de chaque c\u00f4t\u00e9.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-full animated fadeIn\"><img decoding=\"async\" width=\"400\" height=\"515\" src=\"https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Hip-Flexor-Stretch.jpg\" alt=\"Une femme effectuant un \u00e9tirement des fl\u00e9chisseurs de la hanche\" class=\"wp-image-69320\" srcset=\"https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Hip-Flexor-Stretch.jpg 400w, https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Hip-Flexor-Stretch-311x400.jpg 311w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p><strong>3. \u00c9tirement des fl\u00e9chisseurs de la hanche<\/strong><\/p>\n\n\n\n<p>Placez-vous debout, les jambes \u00e9cart\u00e9es de la largeur des \u00e9paules. Portez le pied droit vers l\u2019avant, dans un mouvement de fente. Votre genou doit \u00eatre directement au-dessus des orteils du pied droit. Votre jambe gauche et votre dos doivent rester bien droits. \u00c9tirez les bras vers l\u2019avant et joignez les paumes. Faites pivoter la partie sup\u00e9rieure du tronc vers la droite, sans bouger le bassin et les hanches. Gardez la position une seconde. R\u00e9p\u00e9tez 10 fois de chaque c\u00f4t\u00e9.<\/p>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-palette-color-10-color has-alpha-channel-opacity has-palette-color-10-background-color has-background is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading has-palette-color-10-color has-text-color has-wpc-large-font-size\">\u00c9TIREMENTS POST-PARTIE<\/h3>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-full animated fadeIn\"><img decoding=\"async\" width=\"400\" height=\"515\" src=\"https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Quad-Stretch.jpg\" alt=\"Une femme effectuant un \u00e9tirement des quadriceps\" class=\"wp-image-69322\" srcset=\"https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Quad-Stretch.jpg 400w, https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Quad-Stretch-311x400.jpg 311w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p><strong>1. \u00c9tirement des quadriceps<\/strong><\/p>\n\n\n\n<p>Stand with your back against a wall or the rink boards. Agenouillez-vous sur le genou droit (utilisez une genouill\u00e8re ou un coussin), le pied droit \u00e0 plat contre le mur. Le genou gauche doit \u00eatre fl\u00e9chi devant vous \u00e0 90 degr\u00e9s. Placez une main sur le genou gauche pour maintenir l\u2019\u00e9quilibre et penchez-vous l\u00e9g\u00e8rement vers l\u2019arri\u00e8re de fa\u00e7on \u00e0 \u00e9tirer les quadriceps droits. Gardez la position pendant dix secondes. Changez de jambe. R\u00e9p\u00e9tez trois fois de chaque c\u00f4t\u00e9.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-full animated fadeIn\"><img decoding=\"async\" width=\"400\" height=\"258\" src=\"https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Glute-Stretch.jpg\" alt=\"2. \u00c9tirement des muscles fessiers\" class=\"wp-image-69324\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p><strong>Une femme effectuant un \u00e9tirement fessier<\/strong><\/p>\n\n\n\n<p>Sit on the ground with one leg slightly bent behind you and one leg slightly bent in front of you. Penchez le tronc vers l\u2019avant, en gardant le dos bien droit et le menton relev\u00e9. Gardez la position pendant dix secondes. Inversez les jambes. R\u00e9p\u00e9tez trois fois de chaque c\u00f4t\u00e9.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-full animated fadeIn\"><img decoding=\"async\" width=\"400\" height=\"264\" src=\"https:\/\/chiropractic.ca\/wp-content\/uploads\/2022\/11\/Hip-Stretch.jpg\" alt=\"Une femme effectuant un \u00e9tirement de la hanche\" class=\"wp-image-69331\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p><strong>3. \u00c9tirement de la hanche<\/strong><\/p>\n\n\n\n<p>\u00c9tendez-vous sur le dos, les genoux fl\u00e9chis et les pieds \u00e0 plat sur le sol, l\u00e9g\u00e8rement plus \u00e9cart\u00e9s que la largeur des \u00e9paules. Portez le genou droit au sol et placez votre cheville gauche par-dessus de fa\u00e7on \u00e0 exercer une pression vers le bas. Les hanches doivent rester coll\u00e9es au sol. Gardez la position pendant dix secondes. Changez de c\u00f4t\u00e9. R\u00e9p\u00e9tez trois fois de chaque c\u00f4t\u00e9.<\/p>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-palette-color-10-color has-alpha-channel-opacity has-palette-color-10-background-color has-background is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">ATTENTION !<\/h3>\n\n\n\n<p>Si vous vous blessez durant une pratique ou une partie, cessez de jouer. Appliquez de la glace sur la r\u00e9gion bless\u00e9e durant des p\u00e9riodes de 15 \u00e0 20 minutes.<\/p>\n\n\n\n<p>Si vous vous heurtez la t\u00eate, sachez reconna\u00eetre les sympt\u00f4mes d\u2019une commotion :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li> \u00c9tourdissements<\/li>\n\n\n\n<li> Vision floue<\/li>\n\n\n\n<li> Probl\u00e8mes de coordination ou d\u2019\u00e9quilibre<\/li>\n\n\n\n<li> Difficult\u00e9 \u00e0 vous rappeler le nom de vos co\u00e9quipiers ou les jeux<\/li>\n\n\n\n<li> Perte de conscience, m\u00eame br\u00e8ve<\/li>\n<\/ul>\n\n\n\n<p>Si vous \u00e9prouvez des douleurs qui durent plus longtemps que vos habituelles raideurs d\u2019apr\u00e8s-partie, appliquez de la glace sur la zone douloureuse et <a href=\"https:\/\/chiropractic.ca\/fr\/trouvez-un-chiropraticien\/\">consultez un chiropraticien<\/a>.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le hockey est un sport physiquement exigeant et des blessures peuvent survenir. Voici quelques \u00e9tirements et conseils pour rester sur la glace avec votre \u00e9quipe cet hiver. <\/p>\n","protected":false},"author":13561,"featured_media":70625,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"29930,52229,39138,30352,43832,55761","_relevanssi_noindex_reason":"","footnotes":""},"categories":[2997],"tags":[2481,2933,2928,1499],"class_list":["post-69977","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-en-jeu","tag-association-chiropratique-canadienne","tag-chiropratique-au-canada","tag-etirements","tag-exercice"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Association chiropratique canadienne<\/title>\n<meta name=\"description\" content=\"Le hockey est un sport physiquement exigeant et des blessures peuvent survenir. 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