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Le Tai-CHI de Marche Pour Les Seniors: Des routines douces de 10 minutes, à l'intérieur, pour l'équilibre, la confiance et le plaisir de marcher - un
Paperback
Publisher: Independently Published
Published: Jun 4 2026
Pages: 132
Weight: 0.41
Height: 0.28 Width: 6.00 Depth: 9.00
Language: French
Vous avez fait une chute. Ou vous avez eu peur d'en faire une. Vos jambes ne sont plus aussi sûres qu'avant, votre démarche s'est ralentie sans que vous l'ayez décidé, et chaque sortie demande désormais un courage que personne ne vous voit dépenser.
Ce livre est pensé pour vous.
Le Tai-chi de Marche pour les Seniors enseigne une marche lente, consciente, ancrée, héritée du tai-chi traditionnel et adaptée pour se pratiquer en intérieur, en toute sécurité, chez vous. Un programme sur 4 semaines, composé de routines douces de 10 minutes par jour, pour retrouver progressivement équilibre, force des jambes, confiance - et le plaisir simple de marcher.
Ce que vous trouverez dans ce livre:
- Qu'est-ce que le tai-chi de marche: marcher, mais autrement; un héritage du tai-chi traditionnel; pourquoi c'est idéal pour les seniors; une pratique d'intérieur en toute sécurité; le rôle central de la lenteur
- Tous les bienfaits détaillés: meilleur équilibre, jambes plus fortes, moins de chutes, moins de peur de tomber, démarche plus assurée, coeur entretenu, esprit plus calme - ce qui est établi, ce qui ne l'est pas
- Pratiquer en sécurité: aménager un espace sûr, la chaise comme alliée, les bonnes chaussures, la règle d'or de ne jamais forcer l'équilibre, quand pratiquer accompagné
- Se tenir debout et s'enraciner: posture fondamentale, comprendre l'enracinement, sentir ses pieds, le poids qui descend, s'enraciner d'une jambe à l'autre
- Le transfert du poids: plein et vide, transfert avant-arrière, transfert d'une jambe à l'autre, tenir un instant sur une jambe
- Le pas du chat: poser le pied à vide, transférer, le pas en arrière, la largeur des pas, patience et lenteur
- Les premiers pas: marcher sur place, premier pas en avant, enchaîner, faire demi-tour en sécurité
- Les bras et le souffle: balancement naturel, accorder le souffle à la marche, la marche complète
- Chevilles et déroulé du pied: pieds vivants, poussée de la jambe arrière
- L'équilibre sur une jambe: alléger un pied, décoller, lever le genou - la clé de la marche sûre
- Marcher en arrière et de côté: un équilibre plus complet, prévention élargie des chutes
- Plusieurs routines complètes de 10 minutes:
- Routine débutant - tenu à la chaise
- Routine marche libre - sans appui
- Routine équilibre approfondi
- Routine confiance - pour réapprivoiser l'extérieur
- Un programme progressif sur 4 semaines pour gagner pas à pas en autonomie
Pour qui ?
Pour les seniors qui ont déjà chuté et veulent éviter la récidive. Pour celles et ceux qui ressentent la peur de tomber sans encore l'avoir formulée. Pour les personnes en convalescence après une opération, une fracture du col du fémur, un AVC. Pour les patients souffrant de vertiges, de troubles vestibulaires, de Parkinson débutant. Pour les kinésithérapeutes, ergothérapeutes, éducateurs APA, infirmiers à domicile, animateurs en gérontologie, gériatres, médecins généralistes qui cherchent un outil pour leurs patients âgés. Pour les aidants familiaux qui veulent proposer une pratique sûre à un parent vieillissant. Pour les résidents d'EHPAD, de résidence services seniors, de MAPAD.
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