{"id":54889,"date":"2023-10-03T16:35:06","date_gmt":"2023-10-03T15:35:06","guid":{"rendered":"https:\/\/benvolio.bio\/?p=54889"},"modified":"2023-10-03T16:35:16","modified_gmt":"2023-10-03T15:35:16","slug":"exercices-sur-chaise-ameliorez-la-mobilite","status":"publish","type":"post","link":"https:\/\/benvolio.bio\/fr\/exercices-sur-chaise-ameliorez-la-mobilite\/","title":{"rendered":"Exercices sur Chaise : Am\u00e9liorez la Mobilit\u00e9 et la Sant\u00e9 \u00e0 Tout \u00c2ge"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"54889\" class=\"elementor elementor-54889\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4322713d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4322713d\" 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-50c2c2ef\" data-id=\"50c2c2ef\" 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-3e3de881 elementor-widget elementor-widget-text-editor\" data-id=\"3e3de881\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 style=\"margin-top: 1.29068em; margin-bottom: 0.840791em; color: rgba(0, 0, 0, 0.16); font-size: 18px; font-family: 'Martel Sans'; letter-spacing: normal; text-transform: uppercase;\"><a href=\"https:\/\/benvolio.bio\/fr\/comment\/\" target=\"_blank\" rel=\"noopener\">COMMENT<\/a><\/h2><h1>Exercices sur Chaise : Am\u00e9liorez la Mobilit\u00e9 et la Sant\u00e9 \u00e0 Tout \u00c2ge<\/h1><h1><style type=\"text\/css\">\/* widget: Woocommerce Product Slider *\/<br \/>#uc_woocommerce_product_slider_elementor34298{<br \/>  min-height:1px;<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 *{<br \/>  box-sizing:border-box;<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 .uc_image_carousel_content<br \/>{<br \/>  box-sizing:border-box;<br \/>}<br \/>.ue_slider{<br \/>  position:relative;<br \/>}<br \/>.uc_post_title{<br \/>  font-size:21px;<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 .owl-carousel .owl-nav .owl-prev{<br \/>    position:absolute;<br \/>    display:inline-block;<br \/>    text-align:center;<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 .owl-carousel .owl-nav .owl-next{<br \/>  position:absolute;<br \/>  display:inline-block;<br \/>  text-align:center;<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 .owl-carousel .owl-nav .owl-prev:after{<br \/>    content: \"\u2190\";<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 .owl-carousel .owl-nav .owl-next:after{<br \/>    content: \"\u2192\";<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 .uc_btn, .uc-button-addcart, .added_to_cart{<br \/>    display:inline-block;<br \/>  text-decoration:none;<br \/>  text-align:center;<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 .owl-dots {<br \/>overflow:hidden;<br \/> display:block !important;<br \/>text-align:center;<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 .owl-dot {<br \/>border-radius:50%;<br \/>display:inline-block;<br \/>}<br \/>.uc-button-addcart.added<br \/>{<br \/>  display:none !important;<br \/>}<br \/>.uc_prices &gt; div<br \/>{<br \/>  display:;<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 .ue_woocommerce_product_carousel_sale_label<br \/>{<br \/>  display:inline-block;<br \/>  position:absolute;<br \/>  :px;<br \/>  :px;<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 .ue-slider-item<br \/>{<br \/>  overflow:hidden;<br \/>  width:100%;<br \/>  display:flex;<br \/>  position:relative;<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 .ue_badge<br \/>{<br \/>  display:inline-flex;<br \/>  align-items:center;<br \/>  justify-content:center;<br \/>}<br \/>.ue_badge<br \/>{<br \/>  font-size:10px;<br \/>  line-height:1em;<br \/>  text-decoration:none;<br \/>}<br \/>.ue_cat_name<br \/>{<br \/>  text-decoration:none;<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 .ue-slider-item-overlay<br \/>{<br \/>  position:absolute;<br \/>  top:0;<br \/>  left:0;<br \/>  right:0;<br \/>  bottom:0;<br \/>}<br \/>#uc_woocommerce_product_slider_elementor34298 .ue-slider-item-container<br \/>{<br \/>}<br \/>\t#uc_woocommerce_product_slider_elementor34298_item1 .uc_sale_currency<br \/>    {<br \/>      display:none<br \/>    }<br \/>\t#uc_woocommerce_product_slider_elementor34298_item2 .uc_sale_currency<br \/>    {<br \/>      display:none<br \/>    }<br \/>\t#uc_woocommerce_product_slider_elementor34298_item3 .uc_sale_currency<br \/>    {<br \/>      display:none<br \/>    }<br \/><\/style><\/h1>\t\t\t\t\t\t\t\t<\/div>\n\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-6acf5659 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-height-default\" data-id=\"6acf5659\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-140c1617\" data-id=\"140c1617\" 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-3b1378db elementor-widget elementor-widget-image\" data-id=\"3b1378db\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/elementor\/thumbs\/AdobeStock_472379552-scaled-qd9rrq6hwewy5rql6k4in3agg2oge8pdkmb3bxyk4w.jpeg\" title=\"Exercices sur Chaise\" alt=\"Exercices sur Chaise\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\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-638b7390 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"638b7390\" 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-2433792a\" data-id=\"2433792a\" 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-227abef6 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"227abef6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><i style=\"font-size: 20px; color: #22c1f2; font-family: 'Libre Caslon Text', sans-serif; letter-spacing: 0px;\"><span style=\"font-weight: 400;\">D\u00e9couvrez le pouvoir r\u00e9g\u00e9n\u00e9rant des exercices sur chaise ! Plongez dans un guide complet regorgeant de routines adapt\u00e9es pour renforcer les jambes, des techniques sp\u00e9cialis\u00e9es pour soulager la sciatique et des entra\u00eenements cibl\u00e9s pour la force abdominale, tous con\u00e7us pour am\u00e9liorer la mobilit\u00e9 et la sant\u00e9 \u00e0 chaque \u00e9tape de la vie.<\/span><\/i><\/p>\t\t\t\t\t\t\t\t<\/div>\n\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-585a937e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"585a937e\" 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-74ad7e00\" data-id=\"74ad7e00\" 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-6bc19c05 elementor-widget elementor-widget-text-editor\" data-id=\"6bc19c05\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"font-size: 18px; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; color: #333333;\">Que vous soyez jeune, senior ou \u00e0 un stade interm\u00e9diaire de votre vie, les exercices sur chaise offrent une m\u00e9thode polyvalente et accessible pour am\u00e9liorer la mobilit\u00e9, renforcer les muscles et favoriser la sant\u00e9 globale. Curieux ? D\u00e9couvrons comment ces exercices simples mais efficaces peuvent transformer votre parcours de bien-\u00eatre physique !<\/p>\t\t\t\t\t\t\t\t<\/div>\n\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-83d8ccc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"83d8ccc\" 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-6209098\" data-id=\"6209098\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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-564eee48 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"564eee48\" 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-7509784d\" data-id=\"7509784d\" 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\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-70e49be1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"70e49be1\" 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-50 elementor-top-column elementor-element elementor-element-37846b9a\" data-id=\"37846b9a\" 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-345d6016 elementor-widget elementor-widget-text-editor\" data-id=\"345d6016\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Exercices Cibl\u00e9s sur Chaise pour la Force et la Flexibilit\u00e9 des Jambes<\/h2><p><span style=\"color: #333333; font-family: Georgia, Times New Roman, Bitstream Charter, Times, serif;\"><span style=\"font-size: 18px;\"><span style=\"font-weight: 400;\">Les exercices sur chaise ne sont pas seulement pratiques, ils sont extr\u00eamement efficaces pour renforcer les jambes et accro\u00eetre la flexibilit\u00e9, en particulier pour les personnes \u00e2g\u00e9es. Ces exercices, souvent int\u00e9gr\u00e9s avec des bandes \u00e9lastiques, proposent un entra\u00eenement \u00e0 faible impact mais b\u00e9n\u00e9fique pour le bas du corps.<\/span><\/span><\/span><\/p><p><span style=\"color: #333333; font-family: Georgia, Times New Roman, Bitstream Charter, Times, serif;\"><span style=\"font-size: 18px;\"><span style=\"font-weight: 400;\"><strong>Se Lever et S\u2019asseoir avec un Poids Suppl\u00e9mentaire :<\/strong> En tenant des poids suppl\u00e9mentaires comme des halt\u00e8res ou des poids, levez-vous et asseyez-vous sur une chaise, en sollicitant les muscles des jambes.<\/span><\/span><\/span><\/p><p><span style=\"color: #333333; font-family: Georgia, Times New Roman, Bitstream Charter, Times, serif;\"><span style=\"font-size: 18px;\"><span style=\"font-weight: 400;\"><strong>Exercices de Pont :<\/strong> R\u00e9alisez des \u00e9l\u00e9vations du bassin en utilisant un tabouret contre une chaise pour une r\u00e9sistance accrue.<\/span><\/span><\/span><\/p><p><span style=\"color: #333333; font-family: Georgia, Times New Roman, Bitstream Charter, Times, serif;\"><span style=\"font-size: 18px;\"><span style=\"font-weight: 400;\"><strong>Se Lever et S\u2019asseoir sur un Tabouret Unique<\/strong> : Sollicitez vos muscles des jambes en r\u00e9alisant l\u2019exercice de se lever et s\u2019asseoir sur un tabouret unique<a href=\"#References\">[1].<\/a><\/span><\/span><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5b206f1\" data-id=\"5b206f1\" 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-25929353 elementor-widget elementor-widget-image\" data-id=\"25929353\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"2560\" height=\"1707\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-scaled.jpg\" class=\"attachment-full size-full wp-image-54764\" alt=\"Exercices sur Chaise\" srcset=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-scaled.jpg 2560w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-408x272.jpg 408w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-768x512.jpg 768w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-1536x1024.jpg 1536w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-2048x1366.jpg 2048w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-990x660.jpg 990w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-441x294.jpg 441w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-570x380.jpg 570w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-practices-yoga-doing-extended-triangle-pose-2021-08-28-13-11-12-utc-150x100.jpg 150w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\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-18b36c20 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"18b36c20\" 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-50 elementor-top-column elementor-element elementor-element-7097db5f\" data-id=\"7097db5f\" 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-63c277b0 elementor-widget elementor-widget-image\" data-id=\"63c277b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"2560\" height=\"1708\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-scaled.jpeg\" class=\"attachment-full size-full wp-image-54681\" alt=\"Exercices sur Chaise\" srcset=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-scaled.jpeg 2560w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-408x272.jpeg 408w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-768x512.jpeg 768w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-1536x1025.jpeg 1536w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-2048x1366.jpeg 2048w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-990x660.jpeg 990w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-441x294.jpeg 441w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-570x380.jpeg 570w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_395642399-150x100.jpeg 150w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-186cdc20\" data-id=\"186cdc20\" 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-1560459b elementor-widget elementor-widget-text-editor\" data-id=\"1560459b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Exercices Sp\u00e9cialis\u00e9s sur Chaise pour le Soulagement de la Sciatique<\/h2><div><span style=\"font-size: 18px; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; letter-spacing: 0px;\">Pour ceux qui souffrent de sciatique, les exercices sur chaise repr\u00e9sentent une lueur d&rsquo;espoir. Ces mouvements ciblent sp\u00e9cifiquement le nerf sciatique, dans le but de soulager la douleur et am\u00e9liorer la mobilit\u00e9 :<\/span><\/div><div>\u00a0<\/div><div><span style=\"font-size: 18px; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; letter-spacing: 0px;\"><strong>Extension Sciatique Assise<\/strong> : Assis au bord de la chaise, \u00e9tendez une jambe droite et fl\u00e9chissez le pied, puis penchez-vous l\u00e9g\u00e8rement en avant, ressentant une extension le long de l&rsquo;arri\u00e8re de la jambe.<\/span><\/div><div>\u00a0<\/div><div><span style=\"font-size: 18px; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; letter-spacing: 0px;\"><strong>Rotations sur Chaise :<\/strong> Asseyez-vous bien droit et tournez doucement le corps d&rsquo;un c\u00f4t\u00e9, en vous aidant du bras de la chaise pour le support.<\/span><\/div><div>\u00a0<\/div><div><span style=\"font-size: 18px; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; letter-spacing: 0px;\"><strong>\u00c9tirement du Fl\u00e9chisseur de la Hanche<\/strong> : Assis sur la chaise, amenez lentement une cheville par-dessus le genou oppos\u00e9 et appuyez doucement sur le genou \u00e9lev\u00e9.<a href=\"#References\"> [2]<\/a><\/span><\/div>\t\t\t\t\t\t\t\t<\/div>\n\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-556b409b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"556b409b\" 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-50 elementor-top-column elementor-element elementor-element-f49027c\" data-id=\"f49027c\" 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-5684764 elementor-widget elementor-widget-text-editor\" data-id=\"5684764\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Concentration sur la Force Abdominale<\/h3><p style=\"font-size: 18px; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; color: #333333;\">Renforcer la force abdominale est essentiel pour la stabilit\u00e9 et la sant\u00e9 globale du corps. Voici quelques exercices sur chaise centr\u00e9s sur le renforcement de votre sangle abdominale<\/p><p style=\"font-size: 18px; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; color: #333333;\"><strong>Marche Assise<\/strong> : Asseyez-vous au bord de la chaise, engagez votre ceinture abdominale et levez alternativement les genoux vers la poitrine pour 10-15 r\u00e9p\u00e9titions de chaque c\u00f4t\u00e9.<\/p><p style=\"font-size: 18px; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; color: #333333;\"><strong>Lev\u00e9es de Jambe Assises<\/strong> : Avec les abdominaux engag\u00e9s, levez vos jambes tendues alternativement, en veillant \u00e0 ce que le genou reste droit.<\/p><p style=\"font-size: 18px; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; color: #333333;\"><strong>Crunchs V\u00e9lo Assis<\/strong> : R\u00e9alisez des torsions altern\u00e9es, amenant le coude oppos\u00e9 vers le genou lev\u00e9, pour un total de 10-15 r\u00e9p\u00e9titions de chaque c\u00f4t\u00e9.<\/p><p style=\"font-size: 18px; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; color: #333333;\"><strong>Torsions Russes Assises<\/strong> : En tenant un petit poids, tournez alternativement le haut du corps de chaque c\u00f4t\u00e9, visant 10-15 r\u00e9p\u00e9titions de chaque c\u00f4t\u00e9.<a href=\"#References\">[3]<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-48c9b4c8\" data-id=\"48c9b4c8\" 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-300239eb elementor-widget elementor-widget-spacer\" data-id=\"300239eb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\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-67ffc67 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"67ffc67\" 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-4062d682\" data-id=\"4062d682\" 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-339bfb9 elementor-widget elementor-widget-wprm-recipe\" data-id=\"339bfb9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wprm-recipe.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"recipe\"><\/div><div id=\"wprm-recipe-container-54906\" class=\"wprm-recipe-container\" data-recipe-id=\"54906\" data-servings=\"0\"><div class=\"wprm-recipe wprm-recipe-template-ale-how-to\"><div class=\"wprm-recipe-template-ale-how-to-image-container\">\n\t<div class=\"wprm-recipe-image wprm-block-image-normal\"><img decoding=\"async\" style=\"border-width: 0px;border-style: solid;border-color: #666666;\" width=\"600\" height=\"400\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-scaled.jpg\" class=\"attachment-600x9999 size-600x9999\" alt=\"Exercices sur Chaise\" srcset=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-scaled.jpg 2560w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-408x272.jpg 408w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-768x512.jpg 768w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-1536x1024.jpg 1536w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-2048x1365.jpg 2048w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-990x660.jpg 990w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-441x294.jpg 441w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-570x380.jpg 570w, https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-150x100.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" title=\"\"><\/div>\n\t<div class=\"wprm-recipe-template-ale-how-to-overlay-container\">\n\t\t\n\t\t<div class=\"wprm-spacer\"><\/div>\n\t\t<h2 class=\"wprm-recipe-name wprm-block-text-bold\">Guide d'exercices sur chaise pour les seniors<\/h2>\n<div class=\"wprm-recipe-summary wprm-block-text-normal\"><span style=\"display: block;\">Voici un guide \u00e9tape par \u00e9tape des exercices sur chaise adapt\u00e9s aux seniors :<\/span><\/div>\n\t\t<div class=\"wprm-spacer\"><\/div>\n\t\t\n\t<\/div>\n<\/div>\n<div class=\"wprm-align-center\">\n\t\t\n\t\t<a href=\"https:\/\/www.pinterest.com\/pin\/create\/bookmarklet\/?url=https%3A%2F%2Fbenvolio.bio%2Ffr%2Fexercices-sur-chaise-ameliorez-la-mobilite%2F&amp;media=https%3A%2F%2Fbenvolio.bio%2Fwp-content%2Fuploads%2F2023%2F10%2Fwoman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-scaled.jpg&amp;description=Guide+d%27exercices+sur+chaise+pour+les+seniors&amp;is_video=false\" target=\"_blank\" rel=\"nofollow noopener\" data-recipe=\"54906\" data-url=\"https:\/\/benvolio.bio\/fr\/exercices-sur-chaise-ameliorez-la-mobilite\/\" data-media=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/woman-doing-exercises-at-home-using-chair-urdhva-2021-08-27-19-27-22-utc-scaled.jpg\" data-description=\"Guide d&#039;exercices sur chaise pour les seniors\" data-repin=\"\" role=\"button\" style=\"color: #ffffff;background-color: #044a70;border-color: #000000;border-radius: 0px;padding: 5px 12px;\" class=\"wprm-recipe-pin wprm-recipe-link wprm-block-text-normal wprm-recipe-pin-inline-button wprm-recipe-link-inline-button wprm-color-accent\"><span class=\"wprm-recipe-icon wprm-recipe-pin-icon\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16\" height=\"16\" viewBox=\"0 0 24 24\"><g class=\"nc-icon-wrapper\" fill=\"#ffffff\"><path fill=\"#ffffff\" d=\"M12,0C5.4,0,0,5.4,0,12c0,5.1,3.2,9.4,7.6,11.2c-0.1-0.9-0.2-2.4,0-3.4c0.2-0.9,1.4-6,1.4-6S8.7,13,8.7,12 c0-1.7,1-2.9,2.2-2.9c1,0,1.5,0.8,1.5,1.7c0,1-0.7,2.6-1,4c-0.3,1.2,0.6,2.2,1.8,2.2c2.1,0,3.8-2.2,3.8-5.5c0-2.9-2.1-4.9-5-4.9 c-3.4,0-5.4,2.6-5.4,5.2c0,1,0.4,2.1,0.9,2.7c0.1,0.1,0.1,0.2,0.1,0.3c-0.1,0.4-0.3,1.2-0.3,1.4c-0.1,0.2-0.2,0.3-0.4,0.2 c-1.5-0.7-2.4-2.9-2.4-4.6c0-3.8,2.8-7.3,7.9-7.3c4.2,0,7.4,3,7.4,6.9c0,4.1-2.6,7.5-6.2,7.5c-1.2,0-2.4-0.6-2.8-1.4 c0,0-0.6,2.3-0.7,2.9c-0.3,1-1,2.3-1.5,3.1C9.6,23.8,10.8,24,12,24c6.6,0,12-5.4,12-12C24,5.4,18.6,0,12,0z\"><\/path><\/g><\/svg><\/span> Pin Recipe<\/a>\n\n<a href=\"https:\/\/www.facebook.com\/share.php?u=https%3A%2F%2Fbenvolio.bio%2Ffr%2Fexercices-sur-chaise-ameliorez-la-mobilite%2F\" onclick=\"window.open(this.href,'targetWindow','toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=yes,width=500,height=500'); return false;\" data-recipe=\"54906\" style=\"color: #044a70;background-color: #ffffff;border-color: #333333;border-radius: 0px;padding: 5px 5px;\" class=\"wprm-recipe-facebook-share wprm-recipe-link wprm-block-text-normal wprm-recipe-facebook-share-button wprm-recipe-link-button wprm-color-accent\" target=\"_blank\" rel=\"nofollow noopener\"><span class=\"wprm-recipe-icon wprm-recipe-facebook-share-icon\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16\" height=\"16\" viewBox=\"0 0 24 24\"><g class=\"nc-icon-wrapper\" fill=\"#044a70\"><path fill=\"#044a70\" d=\"M22,0H2C0.895,0,0,0.895,0,2v20c0,1.105,0.895,2,2,2h11v-9h-3v-4h3V8.413c0-3.1,1.893-4.788,4.659-4.788 c1.325,0,2.463,0.099,2.795,0.143v3.24l-1.918,0.001c-1.504,0-1.795,0.715-1.795,1.763V11h4.44l-1,4h-3.44v9H22c1.105,0,2-0.895,2-2 V2C24,0.895,23.105,0,22,0z\"><\/path><\/g><\/svg><\/span> Share on Facebook<\/a>\n\t\t<a href=\"#commentform\" class=\"wprm-recipe-jump-to-comments wprm-recipe-link wprm-block-text-normal wprm-recipe-jump-to-comments-inline-button wprm-recipe-link-inline-button wprm-color-accent\" style=\"color: #ffffff;background-color: #044a70;border-color: #000000;border-radius: 0px;padding: 5px 12px;\"><span class=\"wprm-recipe-icon wprm-recipe-jump-to-comments-icon\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\"><g  transform=\"translate(0, 0)\"><polygon fill=\"none\" stroke=\"#ffffff\" stroke-width=\"2\" stroke-linecap=\"square\" stroke-miterlimit=\"10\" points=\"12,2.6 15,9 21.4,9 16.7,13.9 18.6,21.4 12,17.6 5.4,21.4 7.3,13.9 2.6,9 9,9 \" stroke-linejoin=\"miter\"\/><\/g><\/svg><\/span> Rate Recipe<\/a>\t\t\n\t\t\t\t\n<\/div>\n\n\n\n\n\n\n<div id=\"recipe-54906-equipment\" class=\"wprm-recipe-equipment-container wprm-block-text-normal\" data-recipe=\"54906\"><h3 class=\"wprm-recipe-header wprm-recipe-equipment-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\" style=\"\">Equipment<\/h3><ul class=\"wprm-recipe-equipment wprm-recipe-equipment-list\"><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\">Une chaise robuste sans roulettes (de pr\u00e9f\u00e9rence avec dossier)<\/div><\/li><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\">V\u00eatements confortables.<\/div><\/li><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\">Une paire de chaussures souples ou de chaussettes antid\u00e9rapantes.<\/div><\/li><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\">Une paire de chaussures souples ou de chaussettes antid\u00e9rapantes.<\/div><\/li><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\">En option : un ballon moelleux ou un oreiller pour certains exercices.<\/div><\/li><\/ul><\/div>\n\n<div id=\"recipe-54906-instructions\" class=\"wprm-recipe-instructions-container wprm-recipe-54906-instructions-container wprm-block-text-normal\" data-recipe=\"54906\"><h3 class=\"wprm-recipe-header wprm-recipe-instructions-header wprm-block-text-bold wprm-align-left wprm-header-decoration-line\" style=\"\">Instructions<div class=\"wprm-decoration-line\" style=\"border-color: #9B9B9B;\"><\/div><\/h3><div class=\"wprm-recipe-media-toggle-container wprm-toggle-container wprm-toggle-buttons-container wprm-block-text-normal\" style=\"background-color: #c7c7c7;border-color: #ffffff;color: #ffffff;border-radius: 30px;\"><button class=\"wprm-recipe-media-toggle wprm-toggle wprm-toggle-active\" data-state=\"on\" data-recipe=\"54906\" style=\"background-color: #ffffff;color: #c7c7c7;\" aria-label=\"Show instruction media\"><span class=\"wprm-recipe-icon wprm-toggle-icon wprm-toggle-icon-active\"><img decoding=\"async\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/07\/favicon.png\" alt=\"\" data-pin-nopin=\"true\" title=\"\"><\/span><span class=\"wprm-recipe-icon wprm-toggle-icon wprm-toggle-icon-inactive\"><img decoding=\"async\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/07\/favicon.png\" alt=\"\" data-pin-nopin=\"true\" title=\"\"><\/span><\/button><button class=\"wprm-recipe-media-toggle wprm-toggle\" data-state=\"off\" data-recipe=\"54906\" style=\"background-color: #ffffff;color: #c7c7c7;border-left: 1px solid #ffffff;\" aria-label=\"Hide instruction media\"><span class=\"wprm-recipe-icon wprm-toggle-icon wprm-toggle-icon-active\"><img decoding=\"async\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/07\/favicon.png\" alt=\"\" data-pin-nopin=\"true\" title=\"\"><\/span><span class=\"wprm-recipe-icon wprm-toggle-icon wprm-toggle-icon-inactive\"><img decoding=\"async\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/07\/favicon.png\" alt=\"\" data-pin-nopin=\"true\" title=\"\"><\/span><\/button><\/div><div class=\"wprm-recipe-instruction-group\"><ul class=\"wprm-recipe-instructions\"><li id=\"wprm-recipe-54906-step-0-0\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 19px;\"><span style=\"display: block;\"><strong>Marche assise :<\/strong><\/span><div class=\"wprm-spacer\"><\/div><span style=\"display: block;\">Asseyez-vous droit, les pieds \u00e0 plat sur le sol. Engagez votre c\u0153ur et soulevez un genou aussi haut que possible. Abaissez doucement votre pied. Alternez les jambes et visez 10 \u00e0 15 lev\u00e9es par jambe.<\/span><\/div><\/li><li id=\"wprm-recipe-54906-step-0-1\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 19px;\"><span style=\"display: block;\"><strong>Robinet de chaise\u00a0:<\/strong><\/span><div class=\"wprm-spacer\"><\/div><span style=\"display: block;\">Asseyez-vous en hauteur, pr\u00e8s du devant de la chaise. Levez-vous lentement jusqu\u2019\u00e0 atteindre une position compl\u00e8tement verticale. Abaissez-vous lentement en position assise. R\u00e9p\u00e9tez 5 \u00e0 10 fois, en fonction de votre force et de votre confort.<\/span><\/div><div class=\"wprm-recipe-instruction-media wprm-recipe-instruction-image\" style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_496821733-480x270.jpeg\" class=\"attachment-wprm-metadata-16_9 size-wprm-metadata-16_9\" alt=\"Exercices sur Chaise\" sizes=\"\" title=\"\"><\/div> <\/li><li id=\"wprm-recipe-54906-step-0-2\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 19px;\"><span style=\"display: block;\"><strong>Cercles de chevilles\u00a0:<\/strong><\/span><div class=\"wprm-spacer\"><\/div><span style=\"display: block;\">Asseyez-vous sur la chaise avec vos pieds cal\u00e9s. Soulevez un pied du sol et faites pivoter votre cheville dans un mouvement circulaire. Tournez 10 fois dans le sens des aiguilles d&#39;une montre, puis 10 fois dans le sens inverse des aiguilles d&#39;une montre. Passez \u00e0 l\u2019autre pied et r\u00e9p\u00e9tez.<\/span><\/div><div class=\"wprm-recipe-instruction-media wprm-recipe-instruction-image\" style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/ankle-pain-joint-with-arthritis-bone-injury-isolat-2023-03-08-01-28-01-utc-480x270.jpg\" class=\"attachment-wprm-metadata-16_9 size-wprm-metadata-16_9\" alt=\"Exercices sur Chaise\" sizes=\"\" title=\"\"><\/div> <\/li><li id=\"wprm-recipe-54906-step-0-3\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 19px;\"><span style=\"display: block;\"><strong>Extensions de jambes assises\u00a0:<\/strong><\/span><div class=\"wprm-spacer\"><\/div><span style=\"display: block;\">Asseyez-vous droit, les pieds \u00e0 plat. Tendez une jambe devant en essayant de la redresser tout en gardant le genou lev\u00e9. Maintenez la position \u00e9tendue pendant 2-3 secondes. Abaissez votre jambe et passez de l\u2019autre c\u00f4t\u00e9. Visez 10 \u00e0 12 extensions par jambe.<\/span><\/div><div class=\"wprm-recipe-instruction-media wprm-recipe-instruction-image\" style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_563426435-480x270.jpeg\" class=\"attachment-wprm-metadata-16_9 size-wprm-metadata-16_9\" alt=\"Exercices sur Chaise\" sizes=\"\" title=\"\"><\/div> <\/li><li id=\"wprm-recipe-54906-step-0-4\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 19px;\"><span style=\"display: block;\"><strong>La jambe lat\u00e9rale assise se l\u00e8ve\u00a0:<\/strong><\/span><div class=\"wprm-spacer\"><\/div><span style=\"display: block;\">Asseyez-vous pr\u00e8s du bord avant de la chaise. Gardez un pied fermement au sol et \u00e9tendez l\u2019autre jambe sur le c\u00f4t\u00e9 en la gardant droite. Levez votre jambe tendue sur le c\u00f4t\u00e9 aussi haut que possible. Abaissez-le \u00e0 nouveau sans le laisser toucher le sol jusqu&#39;\u00e0 ce qu&#39;il soit termin\u00e9. Effectuez 10 \u00e0 12 lev\u00e9es, puis passez \u00e0 l&#39;autre jambe<\/span><\/div><\/li><li id=\"wprm-recipe-54906-step-0-5\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 19px;\"><span style=\"display: block;\">Relevage des bras du fauteuil\u00a0:<\/span><div class=\"wprm-spacer\"><\/div><span style=\"display: block;\">Asseyez-vous, les pieds \u00e0 plat. Commencez avec vos bras \u00e0 vos c\u00f4t\u00e9s. Levez lentement les deux bras devant vous, puis continuez \u00e0 vous \u00e9lever au-dessus de votre t\u00eate (ou aussi loin que vous vous sentez \u00e0 l&#39;aise). Abaissez-les \u00e0 la position de d\u00e9part. Visez 10 \u00e0 15 lev\u00e9es de bras.<\/span><\/div><div class=\"wprm-recipe-instruction-media wprm-recipe-instruction-image\" style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/10\/AdobeStock_297966194-480x270.jpeg\" class=\"attachment-wprm-metadata-16_9 size-wprm-metadata-16_9\" alt=\"Exercices sur Chaise\" sizes=\"\" title=\"\"><\/div> <\/li><\/ul><\/div><\/div>\n<div id=\"recipe-video\"><\/div>\n<div id=\"recipe-54906-notes\" class=\"wprm-recipe-notes-container wprm-block-text-normal\"><h3 class=\"wprm-recipe-header wprm-recipe-notes-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\" style=\"\">Notes<\/h3><div class=\"wprm-recipe-notes\"><span class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Traduzione\" style=\"display: block;\"><span class=\"Y2IQFc\" lang=\"fr\">N'oubliez jamais de consulter votre m\u00e9decin avant de commencer un nouveau programme d'exercice. Ces exercices visent \u00e0 aider \u00e0 maintenir la mobilit\u00e9 et la force, mais doivent toujours \u00eatre abord\u00e9s en gardant \u00e0 l\u2019esprit la s\u00e9curit\u00e9 et le confort personnels.<\/span><\/span><\/div><\/div>\n\n\n<div class=\"wprm-spacer\" style=\"height: 25px;\"><\/div>\n<div class=\"wprm-recipe-meta-container wprm-recipe-tags-container wprm-recipe-details-container wprm-recipe-details-container-inline wprm-block-text-normal\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-inline wprm-block-text-normal wprm-recipe-tag-container wprm-recipe-keyword-container\" style=\"\"><span class=\"wprm-recipe-details-label wprm-block-text-faded wprm-recipe-tag-label wprm-recipe-keyword-label\">Keyword: <\/span><span class=\"wprm-recipe-keyword wprm-block-text-normal\">esercizio sulla sedia<\/span><\/div><\/div>\n<div class=\"wprm-spacer\"><\/div>\n<div class=\"wprm-call-to-action wprm-call-to-action-simple\" style=\"color: #ffffff;background-color: #ffffff;margin: 0px;padding-top: 0px;padding-bottom: 0px;\"><span class=\"wprm-recipe-icon wprm-call-to-action-icon\"><img decoding=\"async\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2023\/07\/favicon.png\" alt=\"\" data-pin-nopin=\"true\" title=\"\"><\/span> <span class=\"wprm-call-to-action-text-container\"><span class=\"wprm-call-to-action-text\"><\/span><\/span><\/div><\/div><\/div>\t\t\t\t<\/div>\n\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-2923ca20 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2923ca20\" 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-692a2d2e\" data-id=\"692a2d2e\" 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-464f2cbc elementor-widget elementor-widget-spacer\" data-id=\"464f2cbc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\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-5148d5fa elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"5148d5fa\" 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-556e9ef0\" data-id=\"556e9ef0\" 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-439cebc4 elementor-widget elementor-widget-menu-anchor\" data-id=\"439cebc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"References\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ea92643 elementor-widget elementor-widget-text-editor\" data-id=\"7ea92643\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em><span style=\"color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 20px;\"><b>R\u00e9f\u00e9rences :<\/b><\/span><\/em><\/p><ol><li>Influence of the diet on somatic differences and the developed power of athletes training strength sports. <a href=\"https:\/\/www.semanticscholar.org\/paper\/influence-of-the-diet-on-somatic-differences-and-of-Mizera\/dbd023e991c00faa75b0b7bf5a59cc9512de0756\" target=\"_blank\" rel=\"noopener\">https:\/\/www.semanticscholar.org\/paper\/influence-of-the-diet-on-somatic-differences-and-of-Mizera\/dbd023e991c00faa75b0b7bf5a59cc9512de0756<\/a><\/li><li>The effect of clinical pilates-based physiotherapy program for a Stiff Person Syndrome patient. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32997327\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/32997327\/<\/a><\/li><li>Electromyographic comparison of conventional machine strength training versus bodyweight exercises in patients with chronic stroke. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28056670\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/28056670\/<\/a><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\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-2a66cfd2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2a66cfd2\" 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-9a3158f\" data-id=\"9a3158f\" 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-2d5e9941 elementor-widget elementor-widget-text-editor\" data-id=\"2d5e9941\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em style=\"color: #000000; font-family: 'Libre Caslon Text', sans-serif; font-size: 21px; text-align: right;\">Vous avez aim\u00e9 cet article ? 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54.253z\"><\/path><\/svg>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\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-2a47057b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2a47057b\" 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-2bdd5d70\" data-id=\"2bdd5d70\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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>COMMENT Exercices sur Chaise : Am\u00e9liorez la Mobilit\u00e9 et la Sant\u00e9 \u00e0 Tout \u00c2ge D\u00e9couvrez le pouvoir r\u00e9g\u00e9n\u00e9rant des exercices sur chaise ! Plongez dans un guide complet regorgeant de routines adapt\u00e9es pour renforcer les jambes, des techniques sp\u00e9cialis\u00e9es pour soulager la sciatique et des entra\u00eenements cibl\u00e9s pour la force abdominale, tous con\u00e7us pour am\u00e9liorer [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":54677,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[],"tags":[3539],"class_list":["post-54889","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","tag-how-to-fr"],"acf":[],"_links":{"self":[{"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/posts\/54889","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/comments?post=54889"}],"version-history":[{"count":0,"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/posts\/54889\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/media\/54677"}],"wp:attachment":[{"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/media?parent=54889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/categories?post=54889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/tags?post=54889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}