{"id":2195,"date":"2025-07-06T13:13:19","date_gmt":"2025-07-06T11:13:19","guid":{"rendered":"https:\/\/www.les-sports.info\/news\/?p=2195"},"modified":"2025-07-05T12:19:20","modified_gmt":"2025-07-05T10:19:20","slug":"ces-3-mouvements-de-muscu-qui-ameliorent-votre-posture-au-bureau","status":"publish","type":"post","link":"https:\/\/www.les-sports.info\/news\/ces-3-mouvements-de-muscu-qui-ameliorent-votre-posture-au-bureau\/","title":{"rendered":"Ces 3 mouvements de muscu qui am\u00e9liorent votre posture au bureau"},"content":{"rendered":"<div class=\"relative flex-col gap-1 md:gap-3\">\n<div class=\"flex max-w-full flex-col grow\">\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"6ba54ede-0bd5-4841-ae33-84cbb359cb5c\" data-message-model-slug=\"gpt-4-1\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\n<div class=\"markdown prose dark:prose-invert w-full break-words light\">\n<p data-start=\"592\" data-end=\"998\">Rester assis des heures devant un \u00e9cran, c\u2019est la promesse d\u2019un dos vo\u00fbt\u00e9 et de tensions qui s\u2019installent. Si, comme moi, vous sentez d\u00e9j\u00e0 vos \u00e9paules s\u2019arrondir et votre nuque se raidir \u00e0 force de r\u00e9unions en visio, il est temps d\u2019agir. <strong data-start=\"830\" data-end=\"930\">Quelques minutes par jour suffisent pour transformer votre posture et retrouver un vrai confort.<\/strong> Voici trois exercices qui font toute la diff\u00e9rence\u2026 m\u00eame au bureau.<\/p>\n<h2 data-start=\"1000\" data-end=\"1065\">Le rowing assis\u202f: un rem\u00e8de express contre les \u00e9paules vo\u00fbt\u00e9es<\/h2>\n<p data-start=\"1067\" data-end=\"1228\">Ce mouvement, inspir\u00e9 de la musculation classique, cible les muscles du haut du dos et les \u00e9paules, souvent n\u00e9glig\u00e9s lorsqu\u2019on reste scotch\u00e9 devant l\u2019ordinateur.<\/p>\n<ul data-start=\"1230\" data-end=\"1471\">\n<li data-start=\"1230\" data-end=\"1295\">\n<p data-start=\"1232\" data-end=\"1295\">Asseyez-vous bien droit, pieds \u00e0 plat, bras tendus devant vous.<\/p>\n<\/li>\n<li data-start=\"1296\" data-end=\"1377\">\n<p data-start=\"1298\" data-end=\"1377\">Tirez vos coudes vers l\u2019arri\u00e8re en serrant les omoplates, comme si vous ramiez.<\/p>\n<\/li>\n<li data-start=\"1378\" data-end=\"1429\">\n<p data-start=\"1380\" data-end=\"1429\">Maintenez deux secondes, puis rel\u00e2chez lentement.<\/p>\n<\/li>\n<li data-start=\"1430\" data-end=\"1471\">\n<p data-start=\"1432\" data-end=\"1471\">Faites 3 s\u00e9ries de 10 \u00e0 15 r\u00e9p\u00e9titions.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1473\" data-end=\"1546\"><strong data-start=\"1473\" data-end=\"1546\">Effet imm\u00e9diat\u202f: on sent les \u00e9paules s\u2019ouvrir et le dos se redresser.<\/strong><\/p>\n<h2 data-start=\"1548\" data-end=\"1601\">Le pull-apart\u202f: pour activer les muscles posturaux<\/h2>\n<p data-start=\"1603\" data-end=\"1768\">Un \u00e9lastique fait l\u2019affaire, mais on peut tout aussi bien utiliser une serviette. Le but\u202f: r\u00e9veiller la ceinture scapulaire et stopper l\u2019avanc\u00e9e du cou vers l\u2019\u00e9cran.<\/p>\n<ul data-start=\"1770\" data-end=\"2037\">\n<li data-start=\"1770\" data-end=\"1854\">\n<p data-start=\"1772\" data-end=\"1854\">Prenez une serviette ou un \u00e9lastique \u00e0 deux mains, bras tendus \u00e0 hauteur d\u2019\u00e9paule.<\/p>\n<\/li>\n<li data-start=\"1855\" data-end=\"1945\">\n<p data-start=\"1857\" data-end=\"1945\">Tirez sur l\u2019\u00e9lastique (ou la serviette) en \u00e9cartant les mains, sans hausser les \u00e9paules.<\/p>\n<\/li>\n<li data-start=\"1946\" data-end=\"1990\">\n<p data-start=\"1948\" data-end=\"1990\">Revenez doucement \u00e0 la position de d\u00e9part.<\/p>\n<\/li>\n<li data-start=\"1991\" data-end=\"2037\">\n<p data-start=\"1993\" data-end=\"2037\">R\u00e9alisez 2 \u00e0 3 s\u00e9ries de 12 \u00e0 20 mouvements.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2039\" data-end=\"2138\"><strong data-start=\"2039\" data-end=\"2138\">C\u2019est simple, mais \u00e7a muscle les zones oubli\u00e9es et \u00e7a r\u00e9veille tout l\u2019arri\u00e8re du haut du corps.<\/strong><\/p>\n<h2 data-start=\"2140\" data-end=\"2198\">Le Y-T-W au mur\u202f: l\u2019exercice des pros pour un dos droit<\/h2>\n<p data-start=\"2200\" data-end=\"2269\">Debout ou assis, adossez-vous \u00e0 un mur pour encore plus d\u2019efficacit\u00e9.<\/p>\n<ul data-start=\"2271\" data-end=\"2546\">\n<li data-start=\"2271\" data-end=\"2427\">\n<p data-start=\"2273\" data-end=\"2427\">Formez un Y avec les bras lev\u00e9s, paumes vers l\u2019avant, puis ramenez-les en T (bras tendus sur les c\u00f4t\u00e9s) et enfin en W (coudes pli\u00e9s, paumes vers l\u2019avant).<\/p>\n<\/li>\n<li data-start=\"2428\" data-end=\"2487\">\n<p data-start=\"2430\" data-end=\"2487\">\u00c0 chaque \u00e9tape, pressez doucement les bras contre le mur.<\/p>\n<\/li>\n<li data-start=\"2488\" data-end=\"2546\">\n<p data-start=\"2490\" data-end=\"2546\">Maintenez chaque position 3 \u00e0 5 secondes, puis rel\u00e2chez.<\/p>\n<\/li>\n<\/ul>\n<div class=\"_tableContainer_80l1q_1\">\n<div class=\"_tableWrapper_80l1q_14 group flex w-fit flex-col-reverse\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"2548\" data-end=\"2818\">\n<thead data-start=\"2548\" data-end=\"2602\">\n<tr data-start=\"2548\" data-end=\"2602\">\n<th data-start=\"2548\" data-end=\"2568\" data-col-size=\"sm\"><strong data-start=\"2550\" data-end=\"2562\">Exercice<\/strong><\/th>\n<th data-start=\"2568\" data-end=\"2602\" data-col-size=\"sm\"><strong data-start=\"2570\" data-end=\"2591\">B\u00e9n\u00e9fice imm\u00e9diat<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"2657\" data-end=\"2818\">\n<tr data-start=\"2657\" data-end=\"2710\">\n<td data-start=\"2657\" data-end=\"2677\" data-col-size=\"sm\">Rowing assis<\/td>\n<td data-start=\"2677\" data-end=\"2710\" data-col-size=\"sm\">Ouvre la cage thoracique<\/td>\n<\/tr>\n<tr data-start=\"2711\" data-end=\"2764\">\n<td data-start=\"2711\" data-end=\"2731\" data-col-size=\"sm\">Pull-apart<\/td>\n<td data-start=\"2731\" data-end=\"2764\" data-col-size=\"sm\">Redresse le haut du dos<\/td>\n<\/tr>\n<tr data-start=\"2765\" data-end=\"2818\">\n<td data-start=\"2765\" data-end=\"2785\" data-col-size=\"sm\">Y-T-W au mur<\/td>\n<td data-start=\"2785\" data-end=\"2818\" data-col-size=\"sm\">Corrige la posture globale<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"sticky end-(--thread-content-margin) h-0 self-end select-none\">\n<div class=\"absolute end-0 flex items-end\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p data-start=\"2825\" data-end=\"3048\" data-is-last-node=\"\" data-is-only-node=\"\">Adopter ces mouvements chaque jour, c\u2019est offrir \u00e0 son dos un vrai reset. <strong data-start=\"2899\" data-end=\"3005\">En quelques s\u00e9ances, vous gagnerez en confort et en confiance, m\u00eame apr\u00e8s de longues heures au bureau.<\/strong> Testez, et votre posture vous dira merci\u202f!<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Rester assis des heures devant un \u00e9cran, c\u2019est la promesse d\u2019un dos vo\u00fbt\u00e9 et de tensions qui s\u2019installent. Si, comme moi, vous sentez d\u00e9j\u00e0 vos \u00e9paules s\u2019arrondir et votre nuque &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"Ces 3 mouvements de muscu qui am\u00e9liorent votre posture au bureau\" class=\"read-more button\" href=\"https:\/\/www.les-sports.info\/news\/ces-3-mouvements-de-muscu-qui-ameliorent-votre-posture-au-bureau\/#more-2195\" aria-label=\"En savoir plus sur Ces 3 mouvements de muscu qui am\u00e9liorent votre posture au bureau\">Voir l&rsquo;article complet<\/a><\/p>\n","protected":false},"author":8,"featured_media":2196,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-2195","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualites","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.les-sports.info\/news\/wp-json\/wp\/v2\/posts\/2195","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.les-sports.info\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.les-sports.info\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.les-sports.info\/news\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.les-sports.info\/news\/wp-json\/wp\/v2\/comments?post=2195"}],"version-history":[{"count":1,"href":"https:\/\/www.les-sports.info\/news\/wp-json\/wp\/v2\/posts\/2195\/revisions"}],"predecessor-version":[{"id":2197,"href":"https:\/\/www.les-sports.info\/news\/wp-json\/wp\/v2\/posts\/2195\/revisions\/2197"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.les-sports.info\/news\/wp-json\/wp\/v2\/media\/2196"}],"wp:attachment":[{"href":"https:\/\/www.les-sports.info\/news\/wp-json\/wp\/v2\/media?parent=2195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.les-sports.info\/news\/wp-json\/wp\/v2\/categories?post=2195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.les-sports.info\/news\/wp-json\/wp\/v2\/tags?post=2195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}