{"id":2215,"date":"2015-03-28T10:17:00","date_gmt":"2015-03-28T09:17:00","guid":{"rendered":"http:\/\/pilatesdelateteauxpieds.com\/?p=2215"},"modified":"2022-01-13T19:43:16","modified_gmt":"2022-01-13T18:43:16","slug":"exercices-pilates-faciles-pour-relacher-les-tensions-dans-les-epaules-et-le-cou","status":"publish","type":"post","link":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/exercices-pilates-faciles-pour-relacher-les-tensions-dans-les-epaules-et-le-cou\/","title":{"rendered":"Simple Exercises to Release Neck and Shoulder Tension"},"content":{"rendered":"<p class=\"translation-block\">At a recent dinner with two friends and their out-of-town guests one from England and one from the US I was asked: <b>who takes Pilates in Paris and why?<\/b><\/p>\n\n\n\n<p class=\"translation-block\">Exercise mentalities are vastly different from one country to the next and the reasons people decide to exercise and how they do it are most definitely influenced by society. Pilates in France is happily becoming less under the radar while gaining a (well deserved) reputation of pain reliever. So part of my reply is that a lot of my clients have <b>come to me on a quest to alleviate some form of back or neck pain<\/b>. Many people also come to Pilates to increase abdominal strength, but there usually is some history of pain that accompanies this desire to strengthen the core.<\/p>\n\n\n\n<p>Entre la position assise devant un \u00e9cran d\u2019ordinateur ou l\u2019usage d&#8217;un t\u00e9l\u00e9phone portable et le temps pass\u00e9 \u00e0 s\u2019occuper des enfants, le cou et les \u00e9paules sont des endroits du corps qui souffrent le plus de tensions. Les deux muscles trap\u00e8zes, un de chaque c\u00f4t\u00e9, commencent \u00e0 la base du cr\u00e2ne, descendent le long de la colonne vert\u00e9brale jusqu\u2019\u00e0 la 12\u00e8me vert\u00e8bre thoracique et s\u2019\u00e9tendent jusqu\u2019aux omoplates. Ce triangle musculaire est surmen\u00e9 car nous le sollicitons plus que nous ne le devrions, ce qui cr\u00e9e des tensions.<\/p>\n\n\n\n<p>Donc, tandis que nous sommes entra\u00een\u00e9es dans le tourbillon de la rentr\u00e9e, j\u2019aimerais vous pr\u00e9senter quelques exercices faciles que je recommande \u00e0 mes clientes comme &#8220;devoirs&#8221;. Vous pouvez tout simplement les faire debout dans votre salon, au bureau et n\u2019importe o\u00f9 quand vous avez deux minutes \u00e0 perdre et des tensions \u00e0 rel\u00e2cher.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Arm circles<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Set up<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.pilatesdelateteauxpieds.com\/img\/arm-circles\/arm-circles-001.jpg\" alt=\"arm circles set-up position\"\/><\/figure>\n\n\n\n<p>Stand on the floor with feet hip width apart and body weight distributed evenly on both feet.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Direction 1<br><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.pilatesdelateteauxpieds.com\/img\/arm-circles\/Pilates-Arm-Circles.jpg\" width=\"705\" height=\"266\"><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Lift arms so that hands are level with shoulders.<\/li><li>Inhale to start lowering both arms downward simultaneously.&nbsp;<strong>Exhale to swivel humerus (arm bone) in the shoulder joint to sweep arms up and around.\nBe sure to keep shoulders released as much as possible while stirring arms in the joints, avoid creating extra tension.&nbsp;<\/strong>les deux bras en m\u00eame temps.<\/li><li>Expirer pour faire tourner l\u2019hum\u00e9rus (l\u2019os du bras) \u00e0 l&#8217;articulation de l\u2019\u00e9paule et faites des cercles avec vos bras.<\/li><\/ul>\n\n\n\n<p>Be sure to keep shoulders released as much as possible while stirring arms in the joints, avoid creating extra tension.<br><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.pilatesdelateteauxpieds.com\/img\/arm-circles\/arm-circles-005.jpg\" alt=\"\" width=\"166\" height=\"250\"><\/p>\n\n\n\n<p>Repeat 5-8 times.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Direction 2<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.pilatesdelateteauxpieds.com\/img\/arm-circles\/Pilates-Arm-Circles-2.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Lift arms so that hands are level with shoulders.<\/li><li class=\"translation-block\">Inhale to lift arms up and swivel humerus (arm bone) in the shoulder joint and sweep arms down and around.<\/li><li>Exhale to rise arms back up so that hands are level with the shoulders.<\/li><li>Repeat 5 to 8 times.<\/li><\/ul>\n\n\n\n<p>Remuer simplement l\u2019hum\u00e9rus dans son articulation avec l\u2019\u00e9paule dans toutes les directions&nbsp;permet d\u2019assouplir l&#8217;articulation et de donner petit \u00e0 petit de l\u2019ampleur \u00e0 vos mouvements, mais aussi de faciliter la circulation sanguine. Ainsi, les tensions se rel\u00e2chent, notamment au niveau des trap\u00e8zes.<\/p>\n\n\n\n<p>Next do a few Shoulder Rolls.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Shoulder rolls<\/strong><\/h2>\n\n\n\n<p>Same as the Arm Circles<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Direction 1<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.pilatesdelateteauxpieds.com\/img\/photo\/Pilates-Shoulder-Rolls.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Looking straight ahead keeping head level inhale in pick shoulders up to the ears.<\/li><li>Exhale to pull them back then roll them down and forward back to start position.<\/li><li>Repeat 3 times. Then Reverse.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Direction 2<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Looking straight ahead keeping head level inhale pull shoulders back.<\/li><li>Expirez pour lever les \u00e9paules et faites des petits roulements vers l&#8217;avant puis le bas pour ramener \u00e0 leur position initiale.<\/li><li>Repeat 3 times.<\/li><\/ul>\n\n\n\n<p>Ces deux exercices peuvent vous soulager et vous permettre ainsi de vous remettre au travail en souffrant moins. Et m\u00eame si vous n\u2019avez pas le temps de pratiquer une activit\u00e9 physique r\u00e9guli\u00e8rement, tous les jours \u2013 ou toutes les semaines \u2013, faire quelques petits exercices simples comme ceux que je viens de vous pr\u00e9senter pourra vous aider sur le long terme et vous \u00e9vitez de souffrir. Vous pourrez ainsi vous sentir revigor\u00e9es au cours de la journ\u00e9e en effectuant vos t\u00e2ches quotidiennes. Si vous souhaitez&nbsp; faire d\u2019autres petits exercices simples en position debout, vous pouvez aussi \u00e9tirer votre colonne vert\u00e9brale&nbsp;: vous trouverez la description des exercices ad\u00e9quats dans l\u2019article &#8220;<a href=\"https:\/\/www.pilatesdelateteauxpieds.com\/fr\/try-standing-spine-strech.html\">Stretching Your Spine to Release Tension<\/a>&#8220;.<\/p>\n\n\n\n<p><em>Photos \u00a9 Bruno Rizzi<br>Traduit de l\u2019anglais par Christel Paris.<\/em><\/p>\n\n\n\n<p><em>This article was written for \"<a href=\"http:\/\/www.messageparis.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">Message<\/a>\" a non-profit group for English Speaking Parents in Paris and published in its Winter 2015 Magazine.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Between screen time and kid time, the neck and shoulder area is a place that is very typically plagued with tension. Here are some easy exercises that you can do while simply standing in your living room or at the office, when you have two minutes to spare and tensions to release.<\/p>","protected":false},"author":7,"featured_media":1966,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66,65],"tags":[],"class_list":["post-2215","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercices","category-entrainements-pilates-a-la-maison"],"_links":{"self":[{"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/posts\/2215","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/comments?post=2215"}],"version-history":[{"count":4,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/posts\/2215\/revisions"}],"predecessor-version":[{"id":2501,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/posts\/2215\/revisions\/2501"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/media\/1966"}],"wp:attachment":[{"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/media?parent=2215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/categories?post=2215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pilatesdelateteauxpieds.com\/en\/wp-json\/wp\/v2\/tags?post=2215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}