{"id":57306,"date":"2023-02-19T08:04:30","date_gmt":"2023-02-19T07:04:30","guid":{"rendered":"https:\/\/www.fiftyandmemagazine.be\/fr\/?p=57306"},"modified":"2023-02-17T19:42:43","modified_gmt":"2023-02-17T18:42:43","slug":"la-planche-dequilibre-bien-utile-a-la-menopause","status":"publish","type":"post","link":"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/garder-la-forme\/la-planche-dequilibre-bien-utile-a-la-menopause","title":{"rendered":"La planche d&rsquo;\u00e9quilibre, bien utile \u00e0 la m\u00e9nopause"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span><p>Habituellement utilis\u00e9e par les kin\u00e9s pour de la r\u00e9\u00e9ducation, la <strong>planche d\u2019\u00e9quilibre<\/strong>, appel\u00e9e aussi plateau de Freeman, est adopt\u00e9e \u00e9galement par les adeptes du fitness et du running pour renforcer l\u2019<a href=\"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/garder-la-forme\/3-sports-pour-ameliorer-son-equilibre\" target=\"_blank\" rel=\"noopener\">\u00e9quilibre<\/a>, moins assur\u00e9 avec l\u2019\u00e2ge. Une planche id\u00e9ale aussi pour pr\u00e9venir certains soucis gyn\u00e9cologiques.<\/p>\n<h2>\nLa planche d&rsquo;\u00e9quilibre, bien la choisir<\/h2>\n<p>De forme carr\u00e9e ou ronde, le plateau de Freeman repose sur une demi-sph\u00e8re. Seul contact avec le sol, avec un angle d\u2019inclinaison de 16 \u00e0 20 degr\u00e9s. Un accessoire accessible \u00e0 tous les \u00e2ges.<br \/>\nComment s\u2019y retrouver parmi les mod\u00e8les propos\u00e9s ? Question pos\u00e9e \u00e0 Chantal Lobbes, coach sportive : \u00ab Premier conseil, celui d\u2019\u00e9viter les mod\u00e8les premiers prix et de miser sur la qualit\u00e9 et les conseils d\u2019un vendeur sp\u00e9cialis\u00e9 ou d\u2019un kin\u00e9. Privil\u00e9giez ensuite une planche avec un plateau, en bois ou en PVC, assez grand pour vous sentir \u00e0 l\u2019aise dessus. Et capable de supporter votre poids sans casser. Le tarif moyen pour un mod\u00e8le de base varie autour des 60 euros. \u00bb Au fil des s\u00e9ances, plusieurs exercices permettent de combiner \u00e9quilibre et musculation. Sur Youtube, plusieurs cha\u00eenes offrent des cours en ligne, comme la cha\u00eene d\u2019Aur\u00e9lie Thiebaut, aux exercices expliqu\u00e9s et montr\u00e9s <a href=\"https:\/\/www.youtube.com\/watch?v=ZMX59c1gKME\" target=\"_blank\" rel=\"noopener\">ici<\/a>.<\/p>\n<h2>\nLes bienfaits apport\u00e9s par la planche d&rsquo;\u00e9quilibre<\/h2>\n<ul>\n<li>Travail des muscles du haut et du bas du corps : les abdominaux, les fessiers, les hanches, les jambes, le dos, les mollets, les bras et les \u00e9paules.<\/li>\n<li>Am\u00e9lioration de la proprioception : cette sensibilit\u00e9 qui consiste \u00e0 savoir si le corps bouge ou s\u2019il est immobile, sans devoir le regarder.<\/li>\n<li>Renforcement de l\u2019\u00e9quilibre et de la coordination.<\/li>\n<li>Am\u00e9lioration du gainage.<\/li>\n<li>Travail des muscles stabilisateurs, dont ceux pr\u00e9sents dans les chevilles.<\/li>\n<li>Une planche parfaite pour muscler le p\u00e9rin\u00e9e. Le rel\u00e2chement des muscles p\u00e9rin\u00e9aux est souvent synonyme de pertes urinaires.<\/li>\n<\/ul>\n<p>L\u2019utilisation du plateau de Freeman est fr\u00e9quemment recommand\u00e9e par les gyn\u00e9cologues pour muscler et tonifier cette zone du corps fragilis\u00e9e par une grossesse ou la m\u00e9nopause. Les exercices d\u2019\u00e9quilibriste r\u00e9alis\u00e9s sur la planche de Freeman vont permettre de contracter le p\u00e9rin\u00e9e. Puis de le tonifier, s\u00e9ance apr\u00e8s s\u00e9ance, pour contrer les soucis d\u2019incontinence qui surviennent g\u00e9n\u00e9ralement lors d\u2019un \u00e9ternuement ou d\u2019une quinte de toux.<\/p>\n<h2>\nQuelques pr\u00e9cautions d\u2019emploi<\/h2>\n<p>Comme pour tout accessoire de sport, la planche d\u2019\u00e9quilibre peut \u00eatre source d\u2019accidents en cas de mauvaise utilisation. Il peut \u00eatre judicieux d\u2019apprendre les bons gestes dans un centre de fitness avec l\u2019aide d\u2019un coach pour \u00e9viter tout risque de chute. La planche peut \u00eatre d\u00e9conseill\u00e9e aux sportives qui rencontrent des probl\u00e8mes aux chevilles, aux hanches et aux genoux, fortement sollicit\u00e9s. Ou aux personnes soumises \u00e0 une perte fr\u00e9quente d\u2019\u00e9quilibre. Un avis m\u00e9dical pr\u00e9alable \u00e0 la pratique sera le bienvenu.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Photo Shutterstock.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span>Habituellement utilis\u00e9e par les kin\u00e9s pour de la r\u00e9\u00e9ducation, la [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":57307,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[1110],"tags":[],"class_list":["post-57306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-garder-la-forme"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La planche d&#039;\u00e9quilibre, bien utile \u00e0 la m\u00e9nopause - Fifty &amp; Me MAGAZINE<\/title>\n<meta name=\"description\" content=\"Pour garder la forme au fil des ann\u00e9es, se gainer et tonifier son p\u00e9rin\u00e9e, la planche d&#039;\u00e9quilibre, ou plateau de Freeman, est id\u00e9ale.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/garder-la-forme\/la-planche-dequilibre-bien-utile-a-la-menopause\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La planche d&#039;\u00e9quilibre, bien utile \u00e0 la m\u00e9nopause - Fifty &amp; Me MAGAZINE\" \/>\n<meta property=\"og:description\" content=\"Pour garder la forme au fil des ann\u00e9es, se gainer et tonifier son p\u00e9rin\u00e9e, la planche d&#039;\u00e9quilibre, ou plateau de Freeman, est id\u00e9ale.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/garder-la-forme\/la-planche-dequilibre-bien-utile-a-la-menopause\" \/>\n<meta property=\"og:site_name\" content=\"Fifty &amp; 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