{"id":7464,"date":"2024-12-02T11:00:00","date_gmt":"2024-12-02T10:00:00","guid":{"rendered":"https:\/\/openswim.fr\/?p=7464"},"modified":"2026-04-08T21:45:30","modified_gmt":"2026-04-08T20:45:30","slug":"etirements-presentation","status":"publish","type":"post","link":"https:\/\/open-swim.com\/fr\/etirements-presentation\/","title":{"rendered":"Etirements : pr\u00e9sentation [1\/2]"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7464\" class=\"elementor elementor-7464\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cde84fe elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cde84fe\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2c3912c\" data-id=\"2c3912c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-496c640 elementor-widget elementor-widget-text-editor\" data-id=\"496c640\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>S&rsquo;\u00e9tirer : une bonne id\u00e9e ?\u00a0<\/h2><p>Aujourd\u2019hui il existe 2 courants de pens\u00e9e assez oppos\u00e9s quand \u00e0 la n\u00e9cessit\u00e9 ou \u00e0 l\u2019utilit\u00e9 de r\u00e9aliser des \u00e9tirements en marge de l\u2019entrainement du sportif et donc \u00e0 fortiori du nageur.<\/p><p>Depuis des dizaines d\u2019ann\u00e9es, il \u00e9tait de bon aloi de s\u2019\u00e9tirer mais des scientifiques ont remis en cause cette habitude et aujourd\u2019hui, cela devient un choix individuel que de s\u2019adonner \u00e0 ce rituel. Si je d\u00e9cide de m\u2019\u00e9tirer, voici quelques conseils, principes et \u00e9l\u00e9ments de base.<\/p><p style=\"text-align: center;\">Bonne lecture \ud83d\ude01<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e8fe97d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e8fe97d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-64dbc0a\" data-id=\"64dbc0a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d455052 elementor-widget elementor-widget-text-editor\" data-id=\"d455052\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>Qu\u2019est-ce qu\u2019un \u00e9tirement musculaire ?<\/h2><p>L\u2019\u00e9tirement, ou stretching, est un exercice qui a pour objectif de <strong>d\u00e9velopper la souplesse<\/strong>, <strong>pr\u00e9venir les douleurs<\/strong> musculaires et <strong>favoriser la r\u00e9cup\u00e9ration<\/strong> apr\u00e8s un effort, que ce soit dans un cadre sportif ou professionnel.<\/p><p>Lorsqu\u2019on parle d\u2019\u00e9tirement, cela correspond au fait de r\u00e9aliser des mouvements amples en d\u00e9ployant\/\u00e9tendant un ou plusieurs groupes musculaires. S\u2019\u00e9tirer ne n\u00e9cessite aucun \u00e9quipement ext\u00e9rieur.<\/p><p>Cette pratique corporelle augmente l\u00e9g\u00e8rement la respiration et le rythme cardiaque. En revanche, elle ne doit normalement pas cr\u00e9er de douleurs, auquel cas il vaut alors mieux ne pas maintenir ni r\u00e9p\u00e9ter l\u2019exercice !<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-44c4e4d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"44c4e4d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4312f8f\" data-id=\"4312f8f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-98036a5 elementor-widget elementor-widget-text-editor\" data-id=\"98036a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>Pourquoi \u00e9tirer son corps ?<\/h2><ul><li>S\u2019\u00e9tirer permet d\u2019am\u00e9liorer la flexibilit\u00e9, la souplesse et l\u2019amplitude musculaire et articulaire et ce, quel que soit son \u00e2ge. S\u2019\u00e9tirer d\u00e8s le plus jeune \u00e2ge peut permettre de limiter ou ralentir la diminution des raideurs et de la capacit\u00e9 fonctionnelle.<\/li><li>Pratiqu\u00e9s r\u00e9guli\u00e8rement et notamment apr\u00e8s un effort, les \u00e9tirements permettent de r\u00e9-oxyg\u00e9ner les muscles et r\u00e9duisent les risques de blessures.<\/li><li>S\u2019\u00e9tirer permet de diminuer les tensions musculaires qui peuvent s\u2019accumuler au cours d\u2019une journ\u00e9e ou \u00e0 l\u2019issue d\u2019un effort, quelle qu\u2019en soit l\u2019intensit\u00e9<\/li><li>Gr\u00e2ce \u00e0 l\u2019am\u00e9lioration de la souplesse, c\u2019est \u00e9galement la posture qui progresse quand on s\u2019\u00e9tire.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2cd71ca elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2cd71ca\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b0e6822\" data-id=\"b0e6822\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ec716e0 elementor-widget elementor-widget-text-editor\" data-id=\"ec716e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>Les bienfaits des \u00e9tirements apr\u00e8s le sport<\/h2><p>Int\u00e9grer une routine d\u2019\u00e9tirements dans son quotidien est b\u00e9n\u00e9fique pour le corps et pour l\u2019esprit, et les effets vont bien au-del\u00e0 de l\u2019aspect musculaire.<\/p><p>Les bienfaits des \u00e9tirements sont nombreux ! En voici quelques uns :<\/p><ul><li>Am\u00e9lioration de la r\u00e9cup\u00e9ration musculaire<\/li><li>Am\u00e9lioration de la mobilit\u00e9 articulaire<\/li><li>Pr\u00e9vention des risques de blessure<\/li><li>Augmentation du niveau d\u2019\u00e9nergie, diminution de la fatigue<\/li><li>Facilitation de la circulation sanguine<\/li><li>Am\u00e9lioration de la qualit\u00e9 du sommeil<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-620c0a1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"620c0a1\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7470b4f\" data-id=\"7470b4f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3a69a57 elementor-widget elementor-widget-text-editor\" data-id=\"3a69a57\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>Les types d&rsquo;\u00e9tirements<\/h2><p>On distingue deux pratiques d\u2019\u00e9tirements :<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db34b42 elementor-widget elementor-widget-accordion\" data-id=\"db34b42\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"accordion.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2291\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-2291\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Les \u00e9tirements statiques<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2291\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-2291\"><p>Soit maintenir une position immobile. Id\u00e9al lorsqu\u2019on veut gagner en amplitude et souplesse musculaire et articulaire.<\/p><p>Ces \u00e9tirements seront toujours pratiqu\u00e9s apr\u00e8s les efforts comp\u00e9titifs et\/ou\u00a0 les entrainements, sur des muscles d\u00e9j\u00e0 chauds.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2292\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-2292\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><svg class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><svg class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Les \u00e9tirements dynamiques<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2292\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-2292\"><p>Soit en mouvement. Permettent de r\u00e9chauffer les muscles (qi gong ou yoga par exemple).\u00a0<\/p><p>A faire avant ou en remplacement d&rsquo;une activit\u00e9 physique.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-40344f9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"40344f9\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0baf149\" data-id=\"0baf149\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-494014a elementor-widget elementor-widget-text-editor\" data-id=\"494014a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Retrouvez <span style=\"color: #33cccc;\"><a style=\"color: #33cccc;\" href=\"https:\/\/openswim.fr\/etirements-pieges-a-eviter\/\" target=\"_blank\" rel=\"noopener\">la suite de l&rsquo;article<\/a><\/span>, o\u00f9 nous abordons les pi\u00e8ges et \u00e9cueils \u00e0 \u00e9viter en mati\u00e8re d&rsquo;\u00e9tirements.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>S&rsquo;\u00e9tirer : une bonne id\u00e9e ?\u00a0 Aujourd\u2019hui il existe 2 courants de pens\u00e9e assez oppos\u00e9s quand \u00e0 la n\u00e9cessit\u00e9 ou \u00e0 l\u2019utilit\u00e9 de r\u00e9aliser des \u00e9tirements en marge de l\u2019entrainement du sportif et donc \u00e0 fortiori du nageur. Depuis des dizaines d\u2019ann\u00e9es, il \u00e9tait de bon aloi de s\u2019\u00e9tirer mais des scientifiques ont remis en [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7510,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[216],"tags":[298,268,224,299,220,300],"class_list":["post-7464","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrainement","tag-bienfaits","tag-echauffement","tag-entrainements-natation","tag-etirements","tag-natation","tag-preparation"],"acf":[],"_links":{"self":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/7464","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/comments?post=7464"}],"version-history":[{"count":1,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/7464\/revisions"}],"predecessor-version":[{"id":11913,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/7464\/revisions\/11913"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/media\/7510"}],"wp:attachment":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/media?parent=7464"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/categories?post=7464"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/tags?post=7464"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}