{"id":8360,"date":"2024-10-18T16:43:44","date_gmt":"2024-10-18T14:43:44","guid":{"rendered":"https:\/\/feeli.io\/blog\/?p=8360"},"modified":"2025-06-28T20:40:32","modified_gmt":"2025-06-28T18:40:32","slug":"etirement-dos","status":"publish","type":"post","link":"https:\/\/feeli.io\/blog\/etirement-dos\/","title":{"rendered":"Top 6 des exercices pour s\u2019\u00e9tirer le bas et le haut du dos"},"content":{"rendered":"\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pratiquer des exercices d&rsquo;<strong>\u00e9tirement du dos<\/strong> peut non seulement soulager les douleurs dorsales, mais aussi les pr\u00e9venir en renfor\u00e7ant et en assouplissant la colonne vert\u00e9brale. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les douleurs dorsales chroniques affectent une grande partie de la population et une prise en charge m\u00e9dicale adapt\u00e9e est souvent n\u00e9cessaire.&nbsp;L\u2019\u00e9quipe m\u00e9dicale de Feeli vous propose<strong> 6 \u00e9tirements pour le dos<\/strong>, recommand\u00e9s par des experts et valid\u00e9s par des \u00e9tudes scientifiques.<\/p>\n\n\n\n<div class=\"wp-block-cover aligncenter is-light padding:20px;\" style=\"min-height:310px;aspect-ratio:unset;\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" class=\"wp-block-cover__image-background wp-image-2861\" alt=\"\" src=\"https:\/\/feeli.io\/blog\/wp-content\/uploads\/2023\/06\/Design-sans-titre-1-2.png\" data-object-fit=\"cover\" srcset=\"https:\/\/feeli.io\/blog\/wp-content\/uploads\/2023\/06\/Design-sans-titre-1-2.png 500w, https:\/\/feeli.io\/blog\/wp-content\/uploads\/2023\/06\/Design-sans-titre-1-2-300x300.png 300w, https:\/\/feeli.io\/blog\/wp-content\/uploads\/2023\/06\/Design-sans-titre-1-2-150x150.png 150w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim wp-block-cover__gradient-background has-background-gradient\" style=\"background:linear-gradient(135deg,rgba(38,181,169,0.11) 0%,rgba(38,181,169,0.11) 100%)\"><\/span><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<p class=\"has-text-align-center wp-block-heading has-text-color wp-block-paragraph\" style=\"color:#26b4a9;font-size:28px\"><strong>Consultez un m\u00e9decin en ligne<\/strong> <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\" style=\"font-size:15px\">Besoin d\u2019un&nbsp;<strong>m\u00e9decin sans RDV&nbsp;<\/strong>? <br>Consultez rapidement en ligne. <br>Possibilit\u00e9 de recevoir un&nbsp;<strong>traitement<\/strong>&nbsp;adapt\u00e9 si n\u00e9cessaire. <br><em>Consultation&nbsp;par messagerie instantan\u00e9e<\/em>.<\/p>\n\n\n\n<div class=\"wp-block-group alignwide is-vertical is-content-justification-center is-layout-flex wp-container-core-group-is-layout-20d0575b wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons alignwide is-content-justification-center is-nowrap is-layout-flex wp-container-core-buttons-is-layout-5d0ac371 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-100 is-style-outline is-style-outline--1\"><a class=\"wp-block-button__link has-white-color has-text-color has-background has-medium-font-size has-custom-font-size wp-element-button\" href=\"https:\/\/feeli.io\/symptome\/generaliste?utm_source=feeli-blog&amp;utm_channel=seo\" style=\"border-radius:100px;background:linear-gradient(135deg,rgb(42,170,224) 1%,rgb(182,227,212) 100%,rgb(41,216,193) 100%)\"><strong>Consulter d\u00e8s maintenant <\/strong>\ud83d\udcac<\/a><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<ul style=\"background-color:#26b5a91c\" class=\"wp-block-list has-background\">\n<li><a href=\"#1\"><strong>\u00c9tirement du dos : 6 exercices pour soulager les douleurs dorsales<\/strong><\/a>\n<ol class=\"wp-block-list\">\n<li><a href=\"#2\"><strong>\u00c9tirement du dos : exercice du chat-vache (Cat-Cow Stretch)<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"#3\"><strong>\u00c9tirement des ischio-jambiers<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"#4\"><strong>\u00c9tirement du bas du dos : position du sphinx<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"#5\"><strong>L\u2019exercice du crunch partiel pour stabiliser la colonne<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"#6\"><strong>\u00c9tirement du haut du dos : exercice des trap\u00e8zes<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"#6\"><strong>\u00c9tirement des fl\u00e9chisseurs de hanches<\/strong><\/a><\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-color\" style=\"color:#26b4a9;font-size:25px\"><a id=\"1\"><strong>\u00c9tirement du dos : 6 exercices pour soulager les douleurs dorsales<\/strong><\/a><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Ces <strong>6 exercices d\u2019\u00e9tirement du dos<\/strong> sont bas\u00e9s sur des recommandations cliniques, chaque exercice ayant des b\u00e9n\u00e9fices sur des zones sp\u00e9cifiques du dos.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avant de les pratiquer, il est g\u00e9n\u00e9ralement recommand\u00e9 de consulter un <a href=\"https:\/\/feeli.io\/symptome\/generaliste\">m\u00e9decin g\u00e9n\u00e9raliste<\/a> pour ne prendre aucun risque. Certains mauvais gestes peuvent en effet d\u00e9clencher ou aggraver une douleur.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-medium-font-size\" style=\"color:#26b4a9\"><strong><a id=\"2\">1. \u00c9tirement du dos : exercice du chat-vache (Cat-Cow Stretch)<\/a><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cet exercice mobilise la colonne vert\u00e9brale, en alternant entre flexion et extension. Les effets b\u00e9n\u00e9fiques comprennent un <strong>soulagement des tensions dans le dos<\/strong> et une am\u00e9lioration de la souplesse de la colonne.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour r\u00e9aliser cet exercice :<\/p>\n\n\n\n<ol style=\"background-color:#26b5a91c\" class=\"wp-block-list has-background\">\n<li><strong>Position :<\/strong> Positionnez-vous \u00e0 quatre pattes, les mains plac\u00e9es sous les \u00e9paules et les genoux en dessous des hanches ;<\/li>\n\n\n\n<li><strong>\u00c9tirement du chat<\/strong> : Ensuite, arrondissez le dos tout en inspirant et en rentrant le menton vers la poitrine. Les abdominaux doivent se contracter et le haut du dos s\u2019\u00e9tirer (position du chat) ;<\/li>\n\n\n\n<li><strong>\u00c9tirement de la vache<\/strong> : En expirant, abaissez le ventre vers le sol, tout en soulevant la t\u00eate et les hanches vers le haut (position de la vache) ;<\/li>\n\n\n\n<li><strong>Dur\u00e9e<\/strong> : L\u2019exercice peut \u00eatre r\u00e9p\u00e9t\u00e9 10 fois, en veillant \u00e0 bien synchroniser chaque mouvement avec la respiration.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c0 lire aussi : <a href=\"https:\/\/feeli.io\/blog\/comment-soulager-un-mal-de-dos-rapidement\/\">Comment soulager un mal de dos rapidement<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-medium-font-size\" style=\"color:#26b4a9\"><strong><a id=\"3\">2. \u00c9tirement des ischio-jambiers<\/a><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019\u00e9tirement des ischio-jambiers peut permettre de rel\u00e2cher la tension dans la r\u00e9gion lombaire et am\u00e9liorer l\u2019amplitude de mouvement.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour r\u00e9aliser cet exercice :<\/p>\n\n\n\n<ol style=\"background-color:#26b5a91c\" class=\"wp-block-list has-background\">\n<li><strong>Position de d\u00e9part<\/strong> : allongez-vous sur le dos, une jambe tendue au sol et l\u2019autre lev\u00e9e avec la jambe droite ;<\/li>\n\n\n\n<li><strong>Action <\/strong>: Ensuite, enroulez une sangle autour de la plante du pied lev\u00e9. Ensuite, tirez doucement la jambe vers vous, tout en maintenant l&rsquo;autre et le dos au sol ;<\/li>\n\n\n\n<li><strong>Conseils<\/strong> : Gardez la jambe lev\u00e9e aussi droite que possible. Le but est de sentir l\u2019\u00e9tirement derri\u00e8re la cuisse ;<\/li>\n\n\n\n<li><strong>Dur\u00e9e<\/strong> : La position peut \u00eatre maintenue pendant 20 \u00e0 30 secondes, avant de changer de jambe.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-medium-font-size\" style=\"color:#26b4a9\"><strong><a id=\"4\">3. \u00c9tirement du bas du dos : position du sphinx<\/a><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019exercice du sphinx est un \u00e9tirement doux qui aide \u00e0 <strong>renforcer les muscles du bas du dos<\/strong>. Il am\u00e9liore notamment la courbure vers l\u2019int\u00e9rieur de la colonne vert\u00e9brale (lordose naturelle) et permet \u00e9galement de renforcer les muscles paravert\u00e9braux.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour r\u00e9aliser cet exercice :&nbsp;<\/p>\n\n\n\n<ol style=\"background-color:#26b5a91c\" class=\"wp-block-list has-background\">\n<li><strong>Position de d\u00e9part<\/strong> : Vous devez \u00eatre allong\u00e9 sur le ventre, les avant-bras \u00e0 plat sur le sol et les coudes sous les \u00e9paules ;<\/li>\n\n\n\n<li><strong>Action<\/strong> : En inspirant, appuyez sur les avant-bras et soulevez doucement votre torse, tout en gardant les jambes et les hanches au sol ;<\/li>\n\n\n\n<li><strong>Conseils<\/strong> : Concentrez-vous ensuite sur l\u2019ouverture la poitrine et le rel\u00e2chement du dos ;<\/li>\n\n\n\n<li><strong>Dur\u00e9e<\/strong> : Cette position doit \u00eatre maintenue pendant 30 secondes \u00e0 1 minute, en respirant lentement pendant l\u2019exercice.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c0 lire aussi : <a href=\"https:\/\/feeli.io\/blog\/douleur-cervicale-remede-de-grand-mere\/\">Douleur cervicale rem\u00e8de de grand-m\u00e8re<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-medium-font-size\" style=\"color:#26b4a9\"><span><a id=\"5\" style=\"\"><strong>4. L\u2019exercice du crunch partiel pour stabiliser la colonne<\/strong><\/a><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Le crunch partiel est un exercice particuli\u00e8rement int\u00e9ressant pour stabiliser la colonne vert\u00e9brale. Il permet \u00e9galement de travailler les muscles abdominaux, qui jouent un r\u00f4le essentiel dans le soutien de la colonne.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour r\u00e9aliser l\u2019exercice :<\/p>\n\n\n\n<ol style=\"background-color:#26b5a91c\" class=\"wp-block-list has-background\">\n<li><strong>Position de d\u00e9part<\/strong> : Allongez-vous sur le dos. Vos genoux doivent ensuite \u00eatre fl\u00e9chis, les pieds \u00e0 plat sur le sol et les les bras crois\u00e9s sur la poitrine ;<\/li>\n\n\n\n<li><strong>Action<\/strong> : Ensuite, en expirant, contractez doucement vos abdominaux, tout en soulevant la t\u00eate, les \u00e9paules et le haut du dos \u00e0 environ 10 cm du sol ;<\/li>\n\n\n\n<li><strong>Conseils<\/strong> : Le bas du dos doit \u00eatre coll\u00e9 contre le sol pendant tout le mouvement ;<\/li>\n\n\n\n<li><strong>Dur\u00e9e <\/strong>: Enfin, l\u2019exercice peut \u00eatre r\u00e9p\u00e9t\u00e9 lentement 10 \u00e0 15 fois.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-medium-font-size\" style=\"color:#26b4a9\"><a id=\"6\"><strong>5. \u00c9tirement du haut du dos : exercice des trap\u00e8zes<\/strong><\/a><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019\u00e9tirement des trap\u00e8zes est un exercice int\u00e9ressant pour <strong>soulager les douleurs du haut du dos<\/strong>, souvent caus\u00e9es par une mauvaise posture ou un stress prolong\u00e9. Ces muscles jouent en effet un r\u00f4le cl\u00e9 dans le soutien du haut du dos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour r\u00e9aliser cet exercice :&nbsp;<\/p>\n\n\n\n<ol style=\"background-color:#26b5a91c\" class=\"wp-block-list has-background\">\n<li><strong>Position de d\u00e9part<\/strong> : L\u2019exercice doit \u00eatre r\u00e9alis\u00e9 assis ou debout, avec le dos bien droit ;<\/li>\n\n\n\n<li><strong>Action<\/strong> : Ensuite, lorsque vous \u00eates dans cette position, inclinez doucement la t\u00eate vers l&rsquo;\u00e9paule droite, tout en tirant le bras gauche vers le sol. Cela permet d\u2019accentuer l\u2019\u00e9tirement ;<\/li>\n\n\n\n<li><strong>Conseils<\/strong> : Les \u00e9paules doivent \u00eatre rel\u00e2ch\u00e9es au maximum ;<\/li>\n\n\n\n<li><strong>Dur\u00e9e<\/strong> : Enfin, maintenez cette position pendant 20 \u00e0 30 secondes avant de changer de c\u00f4t\u00e9.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c0 lire aussi : <a href=\"https:\/\/feeli.io\/blog\/mal-de-dos-que-faire\/\">Mal de dos : que faire<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-medium-font-size\" style=\"color:#26b4a9\"><a id=\"7\"><strong>6. \u00c9tirement des fl\u00e9chisseurs de hanches<\/strong><\/a><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Les fl\u00e9chisseurs de hanches sont des muscles tr\u00e8s importants du bas du corps. Lorsqu\u2019ils sont rigides, ils peuvent entra\u00eener un d\u00e9salignement de la colonne vert\u00e9brale. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Il est donc important de les \u00e9tirer afin de <strong>pr\u00e9venir des douleurs lombaires<\/strong> <strong>et am\u00e9liorer la stabilit\u00e9 des hanches<\/strong>. Par ailleurs, cet exercice peut aussi aider \u00e0 soulager la pression exerc\u00e9e sur le bas du dos, ce qui est important pour maintenir une bonne posture.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour r\u00e9aliser cet exercice :<\/p>\n\n\n\n<ol style=\"background-color:#26b5a91c\" class=\"wp-block-list has-background\">\n<li><strong>Position de d\u00e9part<\/strong> : Mettez-vous en position de fente, le genou droit au sol et le pied gauche devant, fl\u00e9chi \u00e0 90 degr\u00e9s ;<\/li>\n\n\n\n<li><strong>Action<\/strong> : Ensuite, avancez lentement vos hanches vers l\u2019avant pour \u00e9tirer le muscle fl\u00e9chisseur de la hanche droite ;<\/li>\n\n\n\n<li><strong>Conseils<\/strong> : Gardez le dos droit au maximum, sans trop courber la colonne ;<\/li>\n\n\n\n<li><strong>Dur\u00e9e<\/strong> : Vous pouvez maintenir la position pendant 30 secondes avant de changer de c\u00f4t\u00e9.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Prenez soin de vous avec Feeli ! Pour davantage de conseils m\u00e9dicaux, un diagnostic ou un traitement adapt\u00e9, des m\u00e9decins et sp\u00e9cialistes sont disponibles 24\/7 en <a href=\"https:\/\/feeli.io\/symptome\/consultation-en-ligne\">consultation en ligne<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour aller plus loin : <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/feeli.io\/blog\/dechirure-musculaire\/\">D\u00e9chirure musculaire<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/feeli.io\/blog\/courbatures-que-faire\/\">Courbatures : que faire<\/a><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-cover aligncenter is-light padding:20px;\" style=\"min-height:310px;aspect-ratio:unset;\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" class=\"wp-block-cover__image-background wp-image-2861\" alt=\"\" src=\"https:\/\/feeli.io\/blog\/wp-content\/uploads\/2023\/06\/Design-sans-titre-1-2.png\" data-object-fit=\"cover\" srcset=\"https:\/\/feeli.io\/blog\/wp-content\/uploads\/2023\/06\/Design-sans-titre-1-2.png 500w, https:\/\/feeli.io\/blog\/wp-content\/uploads\/2023\/06\/Design-sans-titre-1-2-300x300.png 300w, https:\/\/feeli.io\/blog\/wp-content\/uploads\/2023\/06\/Design-sans-titre-1-2-150x150.png 150w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim wp-block-cover__gradient-background has-background-gradient\" style=\"background:linear-gradient(135deg,rgba(38,181,169,0.11) 0%,rgba(38,181,169,0.11) 100%)\"><\/span><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<p class=\"has-text-align-center wp-block-heading has-text-color wp-block-paragraph\" style=\"color:#26b4a9;font-size:28px\"><strong>Consultez un m\u00e9decin en ligne<\/strong> <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\" style=\"font-size:15px\">Besoin d\u2019un&nbsp;<strong>m\u00e9decin sans RDV&nbsp;<\/strong>? <br>Consultez rapidement en ligne. <br>Possibilit\u00e9 de recevoir un&nbsp;<strong>traitement<\/strong>&nbsp;adapt\u00e9 si n\u00e9cessaire. <br><em>Consultation&nbsp;par messagerie instantan\u00e9e<\/em>.<\/p>\n\n\n\n<div class=\"wp-block-group alignwide is-vertical is-content-justification-center is-layout-flex wp-container-core-group-is-layout-20d0575b wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons alignwide is-content-justification-center is-nowrap is-layout-flex wp-container-core-buttons-is-layout-5d0ac371 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-100 is-style-outline is-style-outline--2\"><a class=\"wp-block-button__link has-white-color has-text-color has-background has-medium-font-size has-custom-font-size wp-element-button\" href=\"https:\/\/feeli.io\/symptome\/generaliste?utm_source=feeli-blog&amp;utm_channel=seo\" style=\"border-radius:100px;background:linear-gradient(135deg,rgb(42,170,224) 1%,rgb(182,227,212) 100%,rgb(41,216,193) 100%)\"><strong>Consulter d\u00e8s maintenant <\/strong>\ud83d\udcac<\/a><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pratiquer des exercices d&rsquo;\u00e9tirement du dos peut non seulement soulager les douleurs dorsales, mais aussi les pr\u00e9venir en renfor\u00e7ant et en assouplissant la colonne vert\u00e9brale. Les douleurs dorsales chroniques affectent une grande partie de la population et une prise en charge m\u00e9dicale adapt\u00e9e est souvent n\u00e9cessaire.&nbsp;L\u2019\u00e9quipe m\u00e9dicale de Feeli vous propose 6 \u00e9tirements pour le&#8230;<a class=\"btnReadMore\" href=\"https:\/\/feeli.io\/blog\/etirement-dos\/\">En savoir plus<i class=\"fa fa-long-arrow-right\"><\/i><\/a><\/p>\n","protected":false},"author":1,"featured_media":8376,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[13,7],"tags":[],"class_list":["post-8360","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mal-de-dos","category-sante-generale"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00c9tirement du dos : 6 exercices pour soulager les douleurs<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez 6 exercices d&#039;\u00e9tirement du dos pour pr\u00e9venir et soulager les douleurs. 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