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St-Pierre Chiropratique

819 322-5214

Blogue

Conseils pratiques pour éviter la panique

Posted on December 2, 2016 at 6:15 AM


Avec l’hiver qui s’installe, nous n’avons pas d’autre choix que de faire face à ce que dame Nature nous envoie et de sortir nos pelles. Trop souvent, nous commençons le pelletage de notre cours avec une vigueur à laquelle notre corps n’est pas toujours préparé. Voici donc quelques conseils pratiques pour éviter la panique.


1) Échauffez-vous : on prend habituellement le temps de s’échauffer lorsqu’on s’apprête à faire une activité physique. Une tâche comme le pelletage peut demander autant sinon plus d’effort que ce que vous êtes habitués de faire. En plus, le pelletage entraîne des mouvements de torsion, ce qui est exigeant pour le corps et est la cause de plusieurs maux de dos. Avant de sortir pelleter, il est donc recommandé de prendre 10 à 15 minutes pour préparer le corps à l’effort. Par exemple, effectuez une dizaine de flexions et d’extensions du tronc par un mouvement contrôlé vers l’avant et vers l’arrière ainsi que de gauche à droite. Faites ensuite une dizaine de rotations (sens horaire et antihoraire) pour l’ensemble de vos articulations (cou, épaules, coudes, poignets, bassin, hanches et genoux). Terminez en effectuant de petits sauts sur place durant une minute afin d’augmenter vos fréquences cardiaques. Si toutefois vous n’avez pas le temps de faire ces exercices, commencez alors votre pelletage de façon graduelle pour les 5 premières minutes.


2) Évitez les torsions : les torsions sont souvent les principales causes de blessure lors du pelletage. Pour éviter ces blessures, assurez-vous de toujours avoir les épaules, le tronc et les pieds dans la même direction que votre pelle.


3) Utilisez vos jambes : le plus possible, il est préférable de fléchir les genoux plutôt que le dos. Les muscles des cuisses sont beaucoup plus forts que ceux du dos et sont donc en mesure de supporter des charges plus importantes.


4) Changez votre mouvement : le même mouvement effectué unilatéralement entraîne un déséquilibre au niveau de la force produite sur le corps. Il est donc recommandé d’inverser régulièrement la position de vos mains sur le manche de votre pelle ainsi que le pied qui est en avant lorsque vous soulevez la neige.


5) Prévenez : votre corps est peut-être mal en point depuis un certain temps et c’est lorsqu’il vit des stress importants (comme le pelletage) que les « bobos » se manifestent. La prévention évite bien des maux. Choisissez un professionnel de la santé de confiance qui sera en mesure d’assurer le bon fonctionnement et libérer les tensions qui sommeillent dans votre colonne vertébrale.


Sur ce, bon pelletage!


Dr Charles St-Pierre, chiropraticien

 


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