{"id":335,"date":"2025-05-08T07:35:55","date_gmt":"2025-05-08T05:35:55","guid":{"rendered":"https:\/\/www.kinecycle.fr\/?p=335"},"modified":"2025-05-08T07:35:56","modified_gmt":"2025-05-08T05:35:56","slug":"limportance-de-lexercice-physique","status":"publish","type":"post","link":"https:\/\/www.kinecycle.fr\/?p=335","title":{"rendered":"L&rsquo;importance de l&rsquo;exercice physique"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Introduction<\/h2>\n\n\n\n<p>Quand un cycliste souffre de douleurs, on pense souvent en premier lieu \u00e0 la position sur le v\u00e9lo.<\/p>\n\n\n\n<p>Effectivement, une \u00e9tude posturale s\u00e9rieuse permet d\u2019optimiser le positionnement et d\u2019\u00e9viter de nombreuses pathologies.<\/p>\n\n\n\n<p>Mais parfois, l\u2019\u00e9tude posturale ne suffit pas. M\u00eame avec un v\u00e9lo parfaitement r\u00e9gl\u00e9, des douleurs peuvent appara\u00eetre si le corps n&rsquo;est pas assez pr\u00e9par\u00e9 pour soutenir la posture exig\u00e9e par la pratique du cyclisme.<\/p>\n\n\n\n<p>P\u00e9daler n&rsquo;est pas suffisant pour maintenir un corps \u00e9quilibr\u00e9, mobile et r\u00e9sistant.Aujourd\u2019hui, nous allons parler de l\u2019importance de l\u2019exercice physique pour pr\u00e9venir les douleurs, en compl\u00e9ment de l\u2019\u00e9tude posturale. <strong>Parce que la posture est importante, mais la condition physique l\u2019est aussi.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Renforcer le tronc : la cl\u00e9 contre les douleurs lombaires<\/h2>\n\n\n\n<p>Un manque de stabilit\u00e9 au niveau du tronc expose le cycliste aux douleurs lombaires, surtout lors des sorties longues.<\/p>\n\n\n\n<p><strong>Exercices recommand\u00e9s<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Planche (plank)<\/li>\n\n\n\n<li>Gainage lat\u00e9ral<\/li>\n\n\n\n<li>Bird-dog<\/li>\n<\/ul>\n\n\n\n<p><strong>Ce que dit la science<\/strong> :<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201cCyclists with low back pain exhibit reduced trunk muscle endurance and altered core stability.\u201d(Burnett et al., 2004 \u2013 PubMed)<\/p>\n<\/blockquote>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"855\" height=\"575\" data-id=\"339\" src=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/arton11813.jpg\" alt=\"\" class=\"wp-image-339\" srcset=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/arton11813.jpg 855w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/arton11813-300x202.jpg 300w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/arton11813-768x516.jpg 768w\" sizes=\"auto, (max-width: 855px) 100vw, 855px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" data-id=\"340\" src=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/g1-1024x1024-1.jpg\" alt=\"\" class=\"wp-image-340\" srcset=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/g1-1024x1024-1.jpg 1024w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/g1-1024x1024-1-300x300.jpg 300w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/g1-1024x1024-1-150x150.jpg 150w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/g1-1024x1024-1-768x768.jpg 768w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/g1-1024x1024-1-600x600.jpg 600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" data-id=\"341\" src=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/47718108632_d7d18566d1_b.jpg\" alt=\"\" class=\"wp-image-341\" srcset=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/47718108632_d7d18566d1_b.jpg 1024w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/47718108632_d7d18566d1_b-300x200.jpg 300w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/47718108632_d7d18566d1_b-768x512.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">2. Ne n\u00e9gligez pas vos fessiers<\/h2>\n\n\n\n<p>Des fessiers faibles peuvent entra\u00eener des douleurs aux genoux, aux hanches et au dos, en perturbant la transmission efficace de la force.<\/p>\n\n\n\n<p><strong>Exercices recommand\u00e9s<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hip thrust<\/li>\n\n\n\n<li>Pont fessier (glute bridge)<\/li>\n\n\n\n<li>Clamshell<\/li>\n<\/ul>\n\n\n\n<p><strong>Ce que dit la science<\/strong> :<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201cPoor gluteal muscle function is associated with an increased risk of knee and lower back injuries in cyclists.\u201d(Semciw et al., 2013 \u2013 PubMed)<\/p>\n<\/blockquote>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" data-id=\"342\" src=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-hip-thrust.001-1024x576.jpeg\" alt=\"\" class=\"wp-image-342\" srcset=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-hip-thrust.001-1024x576.jpeg 1024w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-hip-thrust.001-300x169.jpeg 300w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-hip-thrust.001-768x432.jpeg 768w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-hip-thrust.001-1536x864.jpeg 1536w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-hip-thrust.001-800x450.jpeg 800w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-hip-thrust.001.jpeg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" data-id=\"344\" src=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Glute-bridge-1024x1024.png\" alt=\"\" class=\"wp-image-344\" srcset=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Glute-bridge-1024x1024.png 1024w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Glute-bridge-300x300.png 300w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Glute-bridge-150x150.png 150w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Glute-bridge-768x768.png 768w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Glute-bridge-600x600.png 600w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Glute-bridge.png 1080w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" data-id=\"343\" src=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/man-doing-clamshells-clams-exercise-600nw-2223029443.jpg\" alt=\"\" class=\"wp-image-343\" srcset=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/man-doing-clamshells-clams-exercise-600nw-2223029443.jpg 600w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/man-doing-clamshells-clams-exercise-600nw-2223029443-300x300.jpg 300w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/man-doing-clamshells-clams-exercise-600nw-2223029443-150x150.jpg 150w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">3. Renforcer le dos pour tenir la position<\/h2>\n\n\n\n<p>Sur le v\u00e9lo, la colonne vert\u00e9brale est maintenue en position fl\u00e9chie pendant de longues p\u00e9riodes. Si les muscles du dos sont faibles, des douleurs dorsales apparaissent rapidement.<\/p>\n\n\n\n<p><strong>Exercices recommand\u00e9s<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rowing (tirage)<\/li>\n\n\n\n<li>Extensions lombaires<\/li>\n\n\n\n<li>Deadlift l\u00e9ger adapt\u00e9<\/li>\n<\/ul>\n\n\n\n<p><strong>Ce que dit la science<\/strong> :<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201cEndurance training of the lumbar extensors reduces the incidence of low back pain in cyclists.\u201d(Mannion et al., 2001 \u2013 PubMed)<\/p>\n<\/blockquote>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" data-id=\"346\" src=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-Rowing.001-1024x576.jpeg\" alt=\"\" class=\"wp-image-346\" srcset=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-Rowing.001-1024x576.jpeg 1024w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-Rowing.001-300x169.jpeg 300w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-Rowing.001-768x432.jpeg 768w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-Rowing.001-1536x864.jpeg 1536w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-Rowing.001-800x450.jpeg 800w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Muscles-Rowing.001.jpeg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"655\" height=\"480\" data-id=\"347\" src=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/lumbar-bench.jpg\" alt=\"\" class=\"wp-image-347\" srcset=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/lumbar-bench.jpg 655w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/lumbar-bench-300x220.jpg 300w\" sizes=\"auto, (max-width: 655px) 100vw, 655px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"620\" height=\"900\" data-id=\"345\" src=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Romanian-deadlift-2.png\" alt=\"\" class=\"wp-image-345\" srcset=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Romanian-deadlift-2.png 620w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/Romanian-deadlift-2-207x300.png 207w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">4. Mobilit\u00e9 des hanches : \u00e9viter les compensations dangereuses<\/h2>\n\n\n\n<p>Des hanches raides peuvent forcer la colonne lombaire et les genoux \u00e0 compenser, augmentant ainsi le risque de blessure.<\/p>\n\n\n\n<p><strong>Exercices recommand\u00e9s<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c9tirements du psoas<\/li>\n\n\n\n<li>\u00c9tirement des fl\u00e9chisseurs de hanche<\/li>\n\n\n\n<li>Pigeon stretch (yoga)<\/li>\n<\/ul>\n\n\n\n<p><strong>Ce que dit la science<\/strong> :<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201cHip joint mobility limitations are associated with an increased risk of lower back pain in athletes.\u201d(Ellison et al., 1990 \u2013 PubMed)<\/p>\n<\/blockquote>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-4 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" data-id=\"348\" src=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/file_0000000068c46246be01c5b54d46373d.png\" alt=\"\" class=\"wp-image-348\" srcset=\"https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/file_0000000068c46246be01c5b54d46373d.png 1024w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/file_0000000068c46246be01c5b54d46373d-300x300.png 300w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/file_0000000068c46246be01c5b54d46373d-150x150.png 150w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/file_0000000068c46246be01c5b54d46373d-768x768.png 768w, https:\/\/www.kinecycle.fr\/wp-content\/uploads\/2025\/04\/file_0000000068c46246be01c5b54d46373d-600x600.png 600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p>En r\u00e9sum\u00e9, si vous aimez le v\u00e9lo et voulez rouler longtemps sans douleurs, il est essentiel de compl\u00e9ter votre pratique par des exercices de renforcement et de mobilit\u00e9.<\/p>\n\n\n\n<p>Le v\u00e9lo construit l\u2019endurance, mais c\u2019est en dehors du v\u00e9lo que vous construirez la solidit\u00e9 de votre corps.<\/p>\n\n\n\n<p>Investir quelques minutes par jour dans des exercices adapt\u00e9s est l\u2019une des meilleures assurances sant\u00e9 pour tout cycliste !<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Introduction Quand un cycliste souffre de douleurs, on pense souvent en premier lieu \u00e0 la position sur le v\u00e9lo. Effectivement, une \u00e9tude posturale s\u00e9rieuse permet d\u2019optimiser le positionnement et d\u2019\u00e9viter de nombreuses pathologies. Mais parfois, l\u2019\u00e9tude posturale ne suffit pas. M\u00eame avec un v\u00e9lo parfaitement r\u00e9gl\u00e9, des douleurs peuvent appara\u00eetre si le corps n&rsquo;est pas &#8230; <a title=\"L&rsquo;importance de l&rsquo;exercice physique\" class=\"read-more\" href=\"https:\/\/www.kinecycle.fr\/?p=335\" aria-label=\"En savoir plus sur L&rsquo;importance de l&rsquo;exercice physique\">Lire la suite<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,2],"tags":[],"class_list":["post-335","post","type-post","status-publish","format-standard","hentry","category-cyclisme-et-sante","category-etude-posturale"],"_links":{"self":[{"href":"https:\/\/www.kinecycle.fr\/index.php?rest_route=\/wp\/v2\/posts\/335","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kinecycle.fr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kinecycle.fr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kinecycle.fr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kinecycle.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=335"}],"version-history":[{"count":2,"href":"https:\/\/www.kinecycle.fr\/index.php?rest_route=\/wp\/v2\/posts\/335\/revisions"}],"predecessor-version":[{"id":350,"href":"https:\/\/www.kinecycle.fr\/index.php?rest_route=\/wp\/v2\/posts\/335\/revisions\/350"}],"wp:attachment":[{"href":"https:\/\/www.kinecycle.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=335"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kinecycle.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=335"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kinecycle.fr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=335"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}