CONSEILS DU PROPHYSIQUE

Rester en forme et en bonne santé pendant le confinement !

SANTE, POSTURE ET BIEN-ETRE

Le confinement à lequel nous sommes confrontés peut facilement être perçu par notre organisme comme une agression si nous ne prenons pas soin de nous-même.

Posture, alimentation, écrans, sommeil, stress,… 

C’est le moment de se prendre en main ! Vos ostéopathes vous aident à mieux gérer cette période de confinement, difficile pour tout le monde. On parle de cohérence cardiaque, fruits secs, sommeil et bien plus encore !

Delphine, ostéopathe à Paris depuis 2013, vous propose ses conseils pour aider notre organisme à conserver son équilibre et traverser cette période de confinement en bonne santé physique, mais aussi psychique.

1 – Trouvez la bonne posture face au confinement

On tourne en rond, on tourne dans le lit, sur le canapé, sur sa chaise, dans toutes les positions ou presque… Mais gare aux mauvaise postures !

LE TELETRAVAIL

Quel que soit le type d’ordinateur que vous possédez, veillez à garder une posture de travail correcte, afin d’éviter l’apparition des troubles musculo-squelettiques comme les douleurs lombaires, raideurs de la nuque, tensions musculaires, fatigue visuelle

Sur un PC (poste fixe), vous devez avoir votre dos, en particulier vos lombaires, calé contre le dossier du siège de bureau, les jambes non croisées, les genoux à hauteur des hanches. Le siège du bureau doit donc être réglable en hauteur. Les épaules doivent être basses et relâchées, les avant-bras reposés sur le bureau, les poignets dans l’alignement de ces avant-bras, le haut de l’écran face à vous et à hauteur de votre regard. Levez-vous régulièrement (environ 15 min toutes les 2 h) , regardez au loin et hydratez-vous.

conseils télétravail pendant confinement

Chez vous, si vous n’avez pas la possibilité de télétravailler sur un PC mais sur un ordinateur portable, quelques aménagements sont nécessaires afin de respecter votre posture : réhaussez votre ordinateur avec un support (ou plusieurs livres par exemple) de façon à placer le haut de l’écran face à votre regard. Si vous êtes assis sur une simple chaise, placez des coussins sous vos cuisses si besoin.

LE CANAPE

L’avachissement est tentant ! Mais les courbures de votre dos seront malheureusement mises à rude épreuve. Pour éviter la compression de vos disques intervertébraux, respectez cette règle : en position assise, ajoutez des coussins derrière vos lombaires si votre canapé est trop profond ou moelleux. Vous devez vous sentir droit sans effort. Et évitez autant que possible de travailler sur le ventre !

télétravail, conseils pendant le confinement

LE LIT

Dormez dans la position dans laquelle vous vous sentez le mieux, tout en respectant vos courbures. Pour cela, pour dormir, votre oreiller ne doit pas être trop épais afin de préserver l’alignement cervico-dorsal.

Si vous utilisez le lit pour lire, mieux vaut la position assise avec des coussins derrière les lombaires et derrière la tête, et non la position couchée sur le dos avec un seul gros coussin derrière la tête.

Attention à ne pas lire sur le ventre, cela crée un creusement important des lombaires et des cervicales ; si vraiment vous ne pouvez pas vous en passer, alors essayez au moins de laisser un coussin au niveau du bassin ; cela permettra de soulager le bas du dos.

Bien sûr, vous vous dites : il est bien gentil l’ostéo, mais en période de confinement, impossible de rester en place et d’avoir tout le temps la bonne posture.

Bon, nous sommes d’accord. Gardez au moins comme règle de ne pas rester longtemps dans une mauvaise position : bougez, alternez, marchez et faites un peu de sport. Vous supporterez mieux ces postures pas toujours académiques !

2 – N’abusez pas des écrans pendant le confinement

Compliqué de s’en passer complètement, mais veillez toutefois à respecter quelques consignes simples pour éviter des troubles qui peuvent apparaître en cas de surutilisation des écrans.

Que ce soit pour le télétravail ou l’utilisation des smartphones et tablettes, vous risquez des maux de tête, sécheresse et irritation des yeux, vision brouillée. Quelques règles s’imposent là aussi !

  • Une distance œil – écran de 50 cm à 70 cm assure un confort visuel satisfaisant.
  • Faites régulièrement des pauses. Clignez des yeux pour les hydrater.
  • Eclairez bien la pièce. Placez l’écran de manière à ne pas faire apparaître de reflets. Réglez correctement le contraste de l’écran.
  • Attention à votre posture de la nuque : la sphère cérébrale correspondant à la vision est située au niveau de la base du crâne dans le lobe occipital. Si vous êtes avachi, les cervicales augmentent leur courbure et la région occipitale sera comprimée donc moins irriguée en sang. La fonction visuelle sera alors moins performante.

J’ai moi-même remarqué en tant qu’ostéopathe, l’augmentation ces dernières années des consultations ayant pour motif douleur cervicale, dorsale haute, de la base du crâne et des céphalées. Il s’agit beaucoup de personnes sédentaires qui travaillent sur écran toute la journée ou des adolescents (par usage répété des smartphones ou tablettes avec la tête fléchie vers le bas) !

Un usage excessif des écrans a également un impact psychologique et social : repli sur soi, isolement social, déconnexion du monde réel, risque dépressif. Ceci peut entraîner des déséquilibres alimentaires, des troubles du sommeil, un manque d’activité physique augmentant les risques cardio-vasculaires.

3 – Soignez votre alimentation et votre immunité face à l’épidémie de Coronavirus

Une bonne alimentation ne signifie pas seulement une alimentation anti-surpoids, c’est aussi une alimentation « santé » qui fait garder le moral et qui booste l’immunité. Mais, dans cette situation exceptionnelle de sédentarité, les risques de surpoids sont bien réels. Votre alimentation doit donc, bien sûr, être adaptée, tout en étant saine et équilibrée comme habituellement.

Puisque nos dépenses physiques sont moindres, essayez de réduire vos portions. Manger dans une assiette de plus petite taille peut vous aider. Ecoutez-vous, soyez attentifs aux signaux de faim et de satiété de votre corps.

Le confinement au domicile peut inciter au grignotage !

Dans ce cas, privilégiez les fruits frais et secs. Les fruits frais sont d’autant plus à consommer en dehors des repas car mieux assimilés et éviteront les ballonnements.

Les fruits secs regorgent de bienfaits.

Par exemple :

  • la noix est riche en oméga-3, favorables au système nerveux et au système cardio-vasculaire.
  • La noix de cajou est un anti-dépresseur naturel car elle contient du tryptophane, précurseur de la sérotonine, hormone du bien-être.
  • L’amande est particulièrement riche en magnésium, élément anti-stress.

Pensez aux pruneaux en cas de constipation, surtout en cette période de sédentarité.

Une mauvaise alimentation est souvent à l’origine de dysfonctions lombaires et du bassin. Ceci s’explique souvent par un spasme du muscle psoas, très proche de la sphère viscérale. Il est appelé « muscle poubelle » car il reçoit toutes les toxines digestives et se spasme par excès d’acide lactique. Il peut donc provoquer des lumbagos, raideurs et douleurs lombaires, douleurs abdominales. La position assise prolongée aggrave ce phénomène.

C’est pourquoi je vous recommande particulièrement en cette période d’étirer quotidiennement ce muscle : pour étirer le muscle droit, placer votre genou droit à terre et le pied gauche devant. Avancez tout doucement le genou gauche pour le fléchir un peu plus jusqu’à pouvoir étirer la cuisse et le psoas droit.

exercice-santé-étirements

4 – Gérez le stress du confinement

La respiration abdominale est un des moyens permettant de réduire ce stress lié au confinement. Il s’agit d’une respiration qui mobilise votre diaphragme, muscle respiratoire principal. La respiration physiologique se fait à partir de ce muscle et va avoir un impact positif sur la circulation sanguine, sur la digestion, sur la posture, sur la mobilisation des plexus nerveux.

Asseyez-vous ou allongez-vous, jambes fléchies. Privilégiez un endroit calme et confortable. Posez vos mains, si besoin, sur votre ventre. Inspirez par le nez tout en gonflant votre ventre (le diaphragme descend) et expirez lentement par la bouche tout en dégonflant votre ventre (il remonte). L’expiration doit durer un peu plus longtemps que l’inspiration car c’est à l’expiration que le diaphragme travaille son amplitude musculaire. Cet effet de pompage va permettre aux poumons d’activer toutes ses cellules pulmonaires depuis la base du thorax jusqu’en haut et ainsi d’augmenter le taux d’oxygène sanguin. Il va permettre également au corps d’activer ses mécanismes de circulation, de digestion, de mobilisation articulaire et musculaire.

Ce type de respiration est également favorable à l’endormissement si vous présentez des troubles du sommeil.

Au cabinet, je recommande cette pratique tous les jours à mes patients car j’estime qu’elle doit s’intégrer à notre hygiène de vie.

Le spécialiste de la cohérence cardiaque est le Dr David O’Hare.

Qu’est-ce que la Cohérence Cardiaque ?

Réponse : la Cohérence Cardiaque est un état d’équilibre physiologique, physique, mental et émotionnel qui induit un recentrage, un ressourcement et un renforcement de chacun de ces domaines.
À la base, la Cohérence Cardiaque n’est ni une pratique ni une méthode, mais un état particulier du fonctionnement humain qui peut être induit par des pratiques simples.
L’état de Cohérence Cardiaque n’est pas spontané, il doit être induit par une pratique volontaire qui peut être respiratoire, émotionnelle ou mentale.
L’état d’équilibre de la Cohérence Cardiaque est physiologique, inné et programmé dans notre système nerveux autonome, il ne reste qu’à y parvenir et à l’exploiter.

Il recommande de la pratiquer régulièrement dans la journée pendant plusieurs jours pour en ressentir les nombreux bienfaits : baisse du cortisol (hormone du stress), diminution de la tension artérielle, stabilité émotionnelle, diminution du risque cardio-vasculaire, amélioration de la concentration et de la mémoire, activation des neurotransmetteurs dopamine et sérotonine (hormones du plaisir et du bien-être), amélioration de l’immunité.

L’acétylcholine est le seul neurotransmetteur majeur qui n’est pas fabriqué à partir d’un acide aminé (constituant de base des protéines). Il est synthétisé à partir d’une substance de l’alimentation, la choline, et de la forme active de l’acide pantothénique (vitamine B5).

La dopamine est un neurotransmetteur synthétisé par certaines cellules nerveuses à partir de la tyrosine, un acide aminé (composant des protéines de l’alimentation). Elle affecte le mouvement musculaire, la croissance des tissus, le fonctionnement du système immunitaire. Elle intervient dans la sécrétion de l’hormone de croissance.

La sérotonine est synthétisée par certains neurones à partir d’un acide aminé, le tryptophane, qui entre pour une petite partie dans la composition des protéines alimentaires. Elle joue un rôle majeur dans la coagulation sanguine, la venue du sommeil, la sensibilité aux migraines. Elle est utilisée par le cerveau pour fabriquer une hormone célèbre, la mélatonine.

Il suffit de respirer environ 6 fois par minute en effectuant 6 cycles d’inspirations/expirations de 10 secondes chacun. Respirer plusieurs minutes à ce rythme, plusieurs fois par jour. Il existe plusieurs techniques pour vous aider à respirer à cette fréquence (compter les secondes, dessiner des vagues, etc.). Faites votre exercice de 5 minutes en regardant une vidéo sur la cohérence cardiaque sur youtube (par exemple cette vidéo) ; il existe même des applications à installer sur votre ordinateur ou votre smartphone.

conseil pour confinement et stress

5 – Bougez, faites du sport à la maison malgré le confinement

Un autre moyen de gérer son stress est le sport !

Choisissez une activité sportive qui vous convient pour éviter qu’elle ne soit une corvée !

Le confinement que nous subissons nous conduit forcément à moins marcher, en tout cas, nous fait effectuer moins de marche rapide (marche plus sportive que la simple marche puisqu’elle fait travailler plus de muscles, le rythme cardiaque est plus élevé et fait donc brûler plus de calories). Les exercices de renforcement musculaire sont intéressants :

  • Montée des genoux, sauts (avec l’aide d’un step ou un objet qui en fait office), talon-fesse, squats, pompes
  • Gainage : planches dorsale et ventrale (pour renforcer et stabiliser les muscles profonds posturaux)
conseils sport pendant confinement

Débutez toujours ce renforcement par un échauffement, c’est-à-dire les mêmes exercices mais de façon moins intense et moins prolongée afin que votre rythme cardiaque s’élève progressivement.

Les étirements permettent un gain d’amplitude et de souplesse. Ils sont à effectuer à distance de la séance. Des études montrent qu’il y a un impact négatif sur la récupération s’ils sont effectués juste après. Pour bien récupérer, il faut vasculariser le muscle travaillé et donc continuer à bouger.

Les étirements pendant une séance de stretching doivent être lents, progressifs et maintenus 30-45 secondes, non douloureux mais sensibles par l’effet de tension, tout en respirant profondément.

On peut préférer des activités sportives moins dynamiques mais aussi performantes comme le yoga ou le pilates, pratiques à effectuer chez soi.

Le yoga est une pratique corporelle et spirituelle visant à développer sa souplesse et sa mobilité et à harmoniser corps et esprit. Ses bienfaits se ressentiront grâce à ses postures physiques, ses moments de méditation et de respiration.

yoga-conseils-confinement

La méthode pilates est, quant à elle, une discipline qui renforce les muscles profonds basée sur six fondamentaux : respiration, concentration, centrage, contrôle, fluidité, précision. Au fur et à mesure des cours, les sportifs observent de meilleures performances, plus de contrôle, moins de douleurs et de blessures ainsi qu’une diminution de la fatigue musculaire grâce à un mouvement plus efficace et plus précis.

Pilates conseils santé pendant le confinement

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