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Le Tai-CHI Doux Pour l'Arthrose Et Les Articulations: Des mouvements lents et sans choc pour soulager la douleur, assouplir les genoux, les hanches, l
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Publisher: Independently Published
Pages: 178
Weight: 0.54
Height: 0.41 Width: 6.00 Depth: 9.00
Language: French
Vos genoux craquent en montant les escaliers. Vos hanches se réveillent raides chaque matin. Vos mains ont du mal à ouvrir un pot. Et chaque mouvement semble vous rappeler que quelque chose, à l'intérieur, vous résiste désormais.
Le Tai-chi Doux pour l'Arthrose et les Articulations est un guide pensé spécifiquement pour les personnes qui vivent avec une douleur articulaire au quotidien - arthrose, rhumatismes, raideurs, suites d'opération, prothèse, sédentarité prolongée. Lucia Arston y propose un programme progressif sur 28 jours composé de mouvements lents, sans choc, sans impact, avec options assises pour chaque exercice - pour soulager la douleur, assouplir les articulations, et bouger à nouveau avec confiance.
Ce que vous trouverez dans ce livre:
- Comprendre ses articulations et le mouvement doux: ce qui se passe avec l'arthrose et la raideur, le cercle vicieux de la douleur, pourquoi le mouvement doux aide, pourquoi le tai-chi en particulier, le rôle des muscles autour de l'articulation
- S'installer et pratiquer en sécurité: la chaise comme alliée, choisir entre debout ou assis selon le jour, les bons appuis, le bon moment de la journée
- La règle d'or: ne jamais pratiquer dans la douleur - distinguer bonne et mauvaise sensation, l'échelle de la douleur, les jours avec et les jours sans
- Respirer pour se détendre et soulager: le lien tension/douleur, la respiration par le ventre, l'expiration qui relâche
- Les mains et les poignets: ouvrir/fermer, cercles, étirements, le papillon des doigts
- Les épaules: haussements, cercles, ouverture comme des ailes, pendule du bras, glissement des omoplates
- Le cou: tourner, incliner, oui de la tête, grandir la nuque, massage doux
- Le dos et la colonne: grandir sur place, tourner le buste, inclinaison latérale, chat doux assis, étirement vers le ciel
- Les hanches: mobilisation lente, ouverture douce, transferts sans à -coups
- Les genoux: mouvements de renforcement musculaire ciblé, sans charge, sans extension forcée
- Les chevilles et les pieds: déroulé, cercles, exercices de réveil
- Un programme de 28 jours progressif: 4 semaines, chacune approfondissant une zone du corps, avec une routine quotidienne courte et une option assise pour chaque mouvement
Pour qui ?
Pour toutes les personnes touchées par l'arthrose: arthrose du genou (gonarthrose), arthrose de la hanche (coxarthrose), arthrose des mains (rhizarthrose), arthrose cervicale ou lombaire. Pour les patients en convalescence après une prothèse de hanche ou de genou. Pour les personnes souffrant de rhumatismes, polyarthrite légère, raideurs liées à la sédentarité, douleurs chroniques articulaires. Pour les seniors qui veulent prévenir l'aggravation. Pour les kinésithérapeutes, ergothérapeutes, rhumatologues, médecins généralistes, éducateurs APA qui cherchent un outil complémentaire à proposer à leurs patients.
Pourquoi ce livre est différent.
Parce qu'il ne minimise pas la douleur, mais ne s'y soumet pas non plus. Parce qu'il propose un chemin de mouvement au lieu d'une consigne d'immobilité. Parce qu'il adapte chaque exercice à une version assise, pour que personne ne soit exclu(e).
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