{"id":23424,"date":"2022-11-28T11:21:38","date_gmt":"2022-11-28T16:21:38","guid":{"rendered":"https:\/\/world.dan.org\/?post_type=dan_alert_diver&#038;p=23424"},"modified":"2023-02-13T14:54:11","modified_gmt":"2023-02-13T19:54:11","slug":"foam-rolling-for-recovery","status":"publish","type":"dan_alert_diver","link":"https:\/\/world.dan.org\/fr\/alert-diver\/article\/foam-rolling-for-recovery\/","title":{"rendered":"Roulage en mousse pour la r\u00e9cup\u00e9ration"},"content":{"rendered":"<p class=\"has-medium-font-size\"><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>LA R\u00c9CUP\u00c9RATION EST UN ASPECT ESSENTIEL DE L'ENTRA\u00ceNEMENT<\/strong>.<\/span> Delayed onset muscle soreness (DOMS) can happen 24 to 48 hours after a workout, and divers don\u2019t want to be distracted by DOMS during their next dive. To improve muscle imbalances, relax muscles, increase mobility, and reduce soreness, try foam rolling.<\/p>\n\n\n\n<p>Le foam rolling est une forme de lib\u00e9ration myofasciale, qui consiste \u00e0 comprimer les tissus mous afin de r\u00e9duire les adh\u00e9rences et de r\u00e9tablir le mouvement des tissus. Les adh\u00e9rences peuvent appara\u00eetre naturellement au cours du processus de gu\u00e9rison en r\u00e9ponse \u00e0 un entra\u00eenement intensif, \u00e0 une blessure, \u00e0 un manque de mobilit\u00e9, \u00e0 des mouvements r\u00e9p\u00e9titifs ou m\u00eame \u00e0 une mauvaise posture.<\/p>\n\n\n\n<p>Voici quelques consid\u00e9rations particuli\u00e8res \u00e0 prendre en compte lors de la pratique du foam rolling :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c9vitez de faire du foam roll sur les os et les articulations.<\/li>\n\n\n\n<li>Plus le rouleau est petit, plus il concentre la pression sur un point du corps.<\/li>\n\n\n\n<li>Les d\u00e9butants devraient commencer par utiliser un rouleau souple, \u00e0 surface lisse, de 91 centim\u00e8tres de long et de 15 centim\u00e8tres de diam\u00e8tre.<\/li>\n\n\n\n<li>Exp\u00e9rimentez pour trouver ce qui vous convient.<\/li>\n\n\n\n<li>Utilisez le rouleau en mousse avant ou apr\u00e8s une s\u00e9ance d'entra\u00eenement, la plupart des jours de la semaine, selon votre tol\u00e9rance.<\/li>\n<\/ul>\n\n\n\n<p>Pour effectuer cette routine, trouvez un espace confortable et disposez d'un rouleau en mousse, d'un tapis et \u00e9ventuellement d'un oreiller ou d'une serviette. Passez 30 \u00e0 90 secondes \u00e0 rouler environ 2,5 centim\u00e8tres par seconde sur chaque zone, selon votre tol\u00e9rance. Dans ce programme, vous roulerez sur l'ensemble du muscle, puis vous utiliserez de petits rouleaux dans les deux sens, en passant plus de temps (10 \u00e0 15 secondes suppl\u00e9mentaires) sur les zones les plus sensibles, qui devraient devenir moins sensibles au fur et \u00e0 mesure que vous roulez.<\/p>\n\n\n\n<p>Si une zone est douloureuse, contournez-la si possible. Vous pouvez ressentir une certaine g\u00eane, mais ne poussez jamais jusqu'\u00e0 la douleur. Si la zone est douloureuse, vous risquez de la traumatiser davantage, ce qui est contre-productif.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-cross-leg-calf-roll\"><strong><span style=\"color: #005274;\" class=\"stk-highlight\">Roulements des mollets en croix<\/span><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Commencez par vous asseoir sur le tapis, les mains pos\u00e9es \u00e0 plat sur le sol \u00e0 c\u00f4t\u00e9 de vous, les doigts point\u00e9s vers l'avant.<\/li>\n\n\n\n<li>Placez votre mollet droit sur le rouleau en mousse.<\/li>\n\n\n\n<li>Placez votre jambe gauche sur votre jambe droite, en la croisant au niveau des chevilles.<\/li>\n\n\n\n<li>Montez l\u00e9g\u00e8rement sur vos mains, en soulevant vos fessiers du sol.<\/li>\n\n\n\n<li>Slowly roll up and down your calf, continuing for 30\u201390 seconds.<\/li>\n\n\n\n<li>Changez de jambe et r\u00e9p\u00e9tez.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Conseil :<\/strong><br>Ceci est particuli\u00e8rement utile pour soulager les muscles endoloris par la p\u00eache \u00e0 la palme.<br><br><strong>Modification :<\/strong><br>Si la pression sur une jambe est trop forte ou si vous avez du mal \u00e0 supporter le poids de votre corps, essayez de faire glisser vos fessiers sur le sol pour supporter une partie de votre poids.<br><br><strong>D\u00e9fi :<\/strong><br>Pendant la roulade, faites pivoter votre gros orteil puis votre petit orteil vers le sol.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_48.jpeg\" alt=\"\" class=\"wp-image-23427\" width=\"462\" height=\"300\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_48.jpeg 443w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_48-360x234.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_48-18x12.jpeg 18w\" sizes=\"auto, (max-width: 462px) 100vw, 462px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_49.jpeg\" alt=\"\" class=\"wp-image-23428\" width=\"462\" height=\"301\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_49.jpeg 442w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_49-360x235.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_49-18x12.jpeg 18w\" sizes=\"auto, (max-width: 462px) 100vw, 462px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-shin-roll\"><strong><span style=\"color: #005274;\" class=\"stk-highlight\">Rouleau de tibia<\/span><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Commencez \u00e0 quatre pattes en position de rampement.<\/li>\n\n\n\n<li>Placez le rouleau sous votre tibia sur une jambe, en veillant \u00e0 ce que vous soyez pench\u00e9 d'un c\u00f4t\u00e9. Placez votre poids sur la partie charnue de votre tibia, et non sur l'os.<\/li>\n\n\n\n<li>Soutenez votre poids avec vos mains.<\/li>\n\n\n\n<li>Roulez vers la cheville, puis revenez vers le genou, en vous arr\u00eatant avant chaque articulation.<\/li>\n\n\n\n<li>Continue for 30\u201390 seconds.<\/li>\n\n\n\n<li>Changez de jambe et r\u00e9p\u00e9tez.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Conseil :<\/strong><br>Ne pas exercer de pression sur le tibia.<br><strong>D\u00e9fi :<\/strong><br>Rouler plus lentement.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"404\" height=\"288\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50.jpeg\" alt=\"\" class=\"wp-image-23430\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50.jpeg 404w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50-18x12.jpeg 18w\" sizes=\"auto, (max-width: 404px) 100vw, 404px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"403\" height=\"288\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50a.jpeg\" alt=\"\" class=\"wp-image-23431\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50a.jpeg 403w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50a-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50a-18x12.jpeg 18w\" sizes=\"auto, (max-width: 403px) 100vw, 403px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-hip-flexor\"><strong><span style=\"color: #005274;\" class=\"stk-highlight\">Fl\u00e9chisseur de la hanche<\/span><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Placez le rouleau en mousse sous votre sacrum (au-dessus des fessiers et en dessous du bas du dos) et allongez-vous.<\/li>\n\n\n\n<li>Laissez vos pieds supporter votre poids.<\/li>\n\n\n\n<li>Ramenez les deux jambes vers le haut.<\/li>\n\n\n\n<li>Saisissez une jambe derri\u00e8re votre genou, en laissant votre genou aller vers votre \u00e9paule.<\/li>\n\n\n\n<li>Tendez l'autre jambe et laissez-la retomber sans toucher le sol.<\/li>\n\n\n\n<li>Vous devriez surtout sentir l'\u00e9tirement \u00e0 l'avant de vos hanches.<\/li>\n\n\n\n<li>Hold for 30\u201390 seconds.<\/li>\n\n\n\n<li>R\u00e9p\u00e9tez l'op\u00e9ration de l'autre c\u00f4t\u00e9.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Conseil :<\/strong><br>Maintenez le genou tendu vers le plafond. Cette technique est un \u00e9tirement statique sans roulement.<\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>D\u00e9fi :<\/strong><br>Si vous avez besoin d'un \u00e9tirement plus important, rapprochez votre menton de votre poitrine.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_51.jpeg\" alt=\"\" class=\"wp-image-23432\" width=\"461\" height=\"328\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_51.jpeg 351w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_51-18x12.jpeg 18w\" sizes=\"auto, (max-width: 461px) 100vw, 461px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_51a.jpeg\" alt=\"\" class=\"wp-image-23433\" width=\"460\" height=\"329\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_51a.jpeg 350w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_51a-18x12.jpeg 18w\" sizes=\"auto, (max-width: 460px) 100vw, 460px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-tensor-fascia-latae-tfl\"><strong><span style=\"color: #005274;\" class=\"stk-highlight\">Tenseur du fascia lat\u00e9ral (TFL)<\/span><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Placez le rouleau en mousse sur le sol.<\/li>\n\n\n\n<li>Placez le c\u00f4t\u00e9 de votre hanche sur le rouleau en mousse, juste en dessous de l'os.<\/li>\n\n\n\n<li>Posez votre coude vers le bas, en soutenant le poids de votre corps avec votre avant-bras.<\/li>\n\n\n\n<li>Fl\u00e9chissez la jambe inf\u00e9rieure au niveau du genou et rel\u00e2chez les muscles.<\/li>\n\n\n\n<li>Croisez votre jambe sup\u00e9rieure sur votre jambe inf\u00e9rieure, en supportant un certain poids avec votre pied.<\/li>\n\n\n\n<li>Roulez lentement vers l'avant et vers l'arri\u00e8re.<\/li>\n\n\n\n<li>Continue for 30\u201390 seconds.<\/li>\n\n\n\n<li>R\u00e9p\u00e9tez l'op\u00e9ration de l'autre c\u00f4t\u00e9.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Conseils :<\/strong><br>Un bon \u00e9quilibre permet de r\u00e9duire le stress sur le genou. Vous pouvez placer un oreiller ou une serviette sous votre avant-bras pour l'amortir.<\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>D\u00e9fi :<\/strong><br>Roulez plus loin vers l'arri\u00e8re pour cibler le moyen fessier.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_52.jpeg\" alt=\"\" class=\"wp-image-23434\" width=\"461\" height=\"329\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_52.jpeg 404w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_52-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_52-18x12.jpeg 18w\" sizes=\"auto, (max-width: 461px) 100vw, 461px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_53.jpeg\" alt=\"\" class=\"wp-image-23435\" width=\"461\" height=\"329\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_53.jpeg 404w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_53-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_53-18x12.jpeg 18w\" sizes=\"auto, (max-width: 461px) 100vw, 461px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-quadricep-roll-outs-with-knee-bend\"><strong><span style=\"color: #005274;\" class=\"stk-highlight\">Enroulement des quadriceps avec flexion des genoux<\/span><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Commencez \u00e0 quatre pattes, le rouleau se trouvant juste devant votre genou droit.<\/li>\n\n\n\n<li>Placez votre pied gauche sur le sol pour supporter une partie de votre poids.<\/li>\n\n\n\n<li>Put most of your weight, or as much as you\u2019re comfortable with, on the roller.<\/li>\n\n\n\n<li>Commencer \u00e0 rouler vers l'avant et vers l'arri\u00e8re.<\/li>\n\n\n\n<li>Pendant que vous roulez, arr\u00eatez-vous lorsque le rouleau est juste au-dessus de votre genou, pliez lentement votre genou et maintenez-le pendant une seconde avant de le redresser.<\/li>\n\n\n\n<li>Bend your knee again when the roller is in the middle of your quad and again when it\u2019s just below your hip.<\/li>\n\n\n\n<li>Continue for 30\u201390 seconds.<\/li>\n\n\n\n<li>R\u00e9p\u00e9tez l'op\u00e9ration de l'autre c\u00f4t\u00e9.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Conseil :<\/strong><br>Effectuez une l\u00e9g\u00e8re rotation pour atteindre l'avant et les c\u00f4t\u00e9s de vos quadriceps.<\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>D\u00e9fi :<\/strong><br>Essayez d'\u00e9tendre le rouleau de la hanche jusqu'au dessus du genou.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_54.jpeg\" alt=\"\" class=\"wp-image-23438\" width=\"461\" height=\"329\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_54.jpeg 404w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_54-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_54-18x12.jpeg 18w\" sizes=\"auto, (max-width: 461px) 100vw, 461px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_55.jpeg\" alt=\"\" class=\"wp-image-23439\" width=\"462\" height=\"330\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_55.jpeg 403w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_55-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_55-18x12.jpeg 18w\" sizes=\"auto, (max-width: 462px) 100vw, 462px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-bent-leg-glute\"><span style=\"color: #005274;\" class=\"stk-highlight\">Jambes pli\u00e9es et fessiers<\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Placez le rouleau en mousse sous vos fessiers, genoux pli\u00e9s.<\/li>\n\n\n\n<li>Croisez une jambe sur l'autre.<\/li>\n\n\n\n<li>Penchez-vous vers la jambe du dessus.<\/li>\n\n\n\n<li>Roulez lentement des os de l'assise (le bas de votre bassin, qui soutient votre poids lorsque vous \u00eates assis) jusqu'\u00e0 juste avant l'os de la hanche.<\/li>\n\n\n\n<li>Continue for 30\u201390 seconds.<\/li>\n\n\n\n<li>R\u00e9p\u00e9tez l'op\u00e9ration de l'autre c\u00f4t\u00e9.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Conseil :<\/strong><br>Trouvez une position confortable.<\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>D\u00e9fi :<\/strong><br>Essayez d'\u00e9tendre le rouleau, en commen\u00e7ant par un centim\u00e8tre dans les deux sens jusqu'\u00e0 juste avant le haut de votre hanche au fur et \u00e0 mesure que vous progressez.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_56.jpeg\" alt=\"\" class=\"wp-image-23440\" width=\"464\" height=\"332\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_56.jpeg 364w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_56-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_56-18x12.jpeg 18w\" sizes=\"auto, (max-width: 464px) 100vw, 464px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_57.jpeg\" alt=\"\" class=\"wp-image-23441\" width=\"464\" height=\"331\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_57.jpeg 364w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_57-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_57-18x12.jpeg 18w\" sizes=\"auto, (max-width: 464px) 100vw, 464px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-hamstrings\"><span style=\"color: #005274;\" class=\"stk-highlight\">Ischio-jambiers<\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Commencez en position assise, les pieds sur le sol et le rouleau en mousse sous les genoux.<\/li>\n\n\n\n<li>Posez la partie inf\u00e9rieure de vos ischio-jambiers sur le rouleau et croisez une jambe sur l'autre.<\/li>\n\n\n\n<li>Placez vos mains \u00e0 c\u00f4t\u00e9 de vos hanches, les doigts pointant vers l'avant.<\/li>\n\n\n\n<li>Roll up and down your hamstring for 30\u201390 seconds.<\/li>\n\n\n\n<li>R\u00e9p\u00e9tez l'op\u00e9ration de l'autre c\u00f4t\u00e9.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Conseil :<\/strong><br>D\u00e9tendez vos \u00e9paules.<\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>D\u00e9fi :<\/strong><br>Effectuez des rotations lat\u00e9rales en alternant les rouleaux, en pointant le gros orteil puis le petit orteil vers le sol.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58-1.jpeg\" alt=\"\" class=\"wp-image-23442\" width=\"460\" height=\"329\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58-1.jpeg 403w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58-1-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58-1-18x12.jpeg 18w\" sizes=\"auto, (max-width: 460px) 100vw, 460px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58.jpeg\" alt=\"\" class=\"wp-image-23443\" width=\"463\" height=\"331\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58.jpeg 403w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58-18x12.jpeg 18w\" sizes=\"auto, (max-width: 463px) 100vw, 463px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>NOTE :&nbsp;<em>Pour \u00e9viter un risque accru de maladie de d\u00e9compression, DAN<\/em><em><sup>\u00ae<\/sup>&nbsp;recommande aux plongeurs d'\u00e9viter tout exercice physique intense pendant les 24 heures qui suivent une plong\u00e9e. Lors de votre examen m\u00e9dical annuel ou en cas de changement de votre \u00e9tat de sant\u00e9, consultez votre m\u00e9decin pour vous assurer que vous avez l'autorisation m\u00e9dicale de plonger.<\/em><\/p>\n\n\n\n<p>\u00a9&nbsp;<em>Alert Diver<\/em>&nbsp;- Q4 2022<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>RECOVERY IS AN ESSENTIAL ASPECT OF TRAINING. Delayed onset muscle soreness (DOMS) can happen 24 to 48 hours after a workout, and divers don\u2019t want to be distracted by DOMS during their next dive. To improve muscle imbalances, relax muscles, increase mobility, and reduce soreness, try foam rolling. Foam rolling is a form of self-myofascial [\u2026]<\/p>\n","protected":false},"featured_media":23425,"template":"","dan_alert_diver_categories":[77],"dan_alert_diver_issues":[482],"class_list":["post-23424","dan_alert_diver","type-dan_alert_diver","status-publish","has-post-thumbnail","hentry","dan_alert_diver_categories-dive-fitness","dan_alert_diver_issues-q4-2022"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Foam Rolling for Recovery - DAN World<\/title>\n<meta name=\"description\" content=\"To improve muscle imbalances, relax muscles, increase mobility, and reduce soreness, try foam rolling.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/world.dan.org\/fr\/alert-diver\/article\/foam-rolling-for-recovery\/\" \/>\n<meta property=\"og:locale\" content=\"fr_CA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foam Rolling for Recovery\" \/>\n<meta property=\"og:description\" content=\"To improve muscle imbalances, relax muscles, increase mobility, and reduce soreness, try foam rolling.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/world.dan.org\/fr\/alert-diver\/article\/foam-rolling-for-recovery\/\" \/>\n<meta property=\"og:site_name\" content=\"DAN World\" \/>\n<meta property=\"article:modified_time\" content=\"2023-02-13T19:54:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_header-dive-fitness_52-rgb.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"505\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:description\" content=\"To improve muscle imbalances, relax muscles, increase mobility, and reduce soreness, try foam rolling.\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/world.dan.org\\\/alert-diver\\\/article\\\/foam-rolling-for-recovery\\\/\",\"url\":\"https:\\\/\\\/world.dan.org\\\/alert-diver\\\/article\\\/foam-rolling-for-recovery\\\/\",\"name\":\"Foam Rolling for Recovery - 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