{"id":4462,"date":"2026-09-03T14:17:24","date_gmt":"2026-09-03T14:17:24","guid":{"rendered":"https:\/\/www.ecoledesurfdugolf.com\/"},"modified":"2026-09-03T14:19:30","modified_gmt":"2026-09-03T14:19:30","slug":"surf-fitness-recuperation","status":"publish","type":"post","link":"https:\/\/www.ecoledesurfdugolf.com\/en\/surf-fitness-recuperation\/","title":{"rendered":"Surf Fitness R\u00e9cup\u00e9ration | 5 \u00c9tirements Post-Session"},"content":{"rendered":"<style>\nh2 {<br \/>\n  border-bottom:1px solid #9885F7 !important;<br \/>\n  padding:0.5em 0 !important;<br \/>\n}<\/p>\n<p>\/* Spacing for paragraphs and lists *\/<br \/>\np,<br \/>\nul,<br \/>\nol {<br \/>\n  margin-top:.3em !important;<br \/>\n  margin-bottom:.3em !important;<br \/>\n}<\/p>\n<p>ol {<br \/>\n  padding-left:0.7em !important;<br \/>\n}<\/p>\n<p>\/* blue hyperlinks and TOC links *\/<br \/>\na,<br \/>\n#h-toc a {<br \/>\n  color:#9885F7 !important;<br \/>\n}<br \/>\n<\/style>\n<p class=\"wp-block-paragraph\">Apr\u00e8s une bonne session, surtout quand les vagues sont au rendez-vous, on se sent vivant mais parfois compl\u00e8tement rinc\u00e9. C\u2019est l\u00e0 que la r\u00e9cup\u00e9ration \u00ab surf fitness \u00bb fait la diff\u00e9rence entre un lendemain fluide et un r\u00e9veil courbatur\u00e9. En quelques minutes apr\u00e8s la sortie de l\u2019eau, vous pouvez aider vos muscles \u00e0 rel\u00e2cher la pression et prot\u00e9ger votre corps sur le long terme.<\/p>\n<p class=\"wp-block-paragraph\">\u00c0 l\u2019\u00c9cole de Surf du Golf, nous constatons chaque jour \u00e0 quel point une simple routine post-session am\u00e9liore le confort et le plaisir de nos \u00e9l\u00e8ves. Suivez pas \u00e0 pas ces 5 routines pour sortir de l\u2019eau plus d\u00e9tendu et revenir le lendemain en forme.<\/p>\n<h2 id=\"h-title\" class=\"wp-block-heading\">\u00c9tirements post-session surf fitness r\u00e9cup\u00e9ration : 5 routines pour ne pas finir courbatur\u00e9<\/h2>\n<p class=\"wp-block-paragraph\">Temps de lecture\u00a0: ~8\u00a0min<\/p>\n<ol id=\"h-toc\">Sommaire<\/p>\n<li><a href=\"#h-pourquoi-une-routine-surf-fitness-recuperation-change-tout\">Pourquoi une routine surf fitness r\u00e9cup\u00e9ration change tout<\/a><\/li>\n<li><a href=\"#h-routine-express-apres-la-session-pour-preparer-vos-etirements\">Routine express apr\u00e8s la session pour pr\u00e9parer vos \u00e9tirements<\/a><\/li>\n<li><a href=\"#h-relacher-les-trapezes-apres-le-surf\">Rel\u00e2cher les trap\u00e8zes apr\u00e8s le surf<\/a><\/li>\n<li><a href=\"#h-detendre-le-psoas-pour-liberer-votre-surf\">D\u00e9tendre le psoas pour lib\u00e9rer votre surf<\/a><\/li>\n<li><a href=\"#h-routines-complementaires-pour-le-dos-les-hanches-et-les-jambes\">Routines compl\u00e9mentaires pour le dos, les hanches et les jambes<\/a><\/li>\n<li><a href=\"#h-l-importance-du-sommeil-dans-votre-surf-fitness-recuperation\">L\u2019importance du sommeil dans votre surf fitness r\u00e9cup\u00e9ration<\/a><\/li>\n<li><a href=\"#h-mini-faq-surf-fitness-et-recuperation\">Mini FAQ surf fitness et r\u00e9cup\u00e9ration<\/a><\/li>\n<\/ol>\n<h2 id=\"h-pourquoi-une-routine-surf-fitness-recuperation-change-tout\" class=\"wp-block-heading\">Pourquoi une routine surf fitness r\u00e9cup\u00e9ration change tout<\/h2>\n<p class=\"wp-block-paragraph\">Le surf sollicite fortement les \u00e9paules, les trap\u00e8zes, le dos, le psoas, les fessiers et l\u2019arri\u00e8re des jambes. Pendant une session, ces muscles travaillent en tension pour la rame, les take-off et les virages. Sans retour au calme, les tissus restent crisp\u00e9s et la fatigue s\u2019accumule.<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<thead>\n<tr>\n<th>Constats des \u00e9tudes r\u00e9centes<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>1) Les \u00e9tirements doux apr\u00e8s l\u2019effort favorisent le rel\u00e2chement musculaire.<\/td>\n<\/tr>\n<tr>\n<td>2) Ils doivent rester statiques, courts et indolores apr\u00e8s un effort intense.<\/td>\n<\/tr>\n<tr>\n<td>3) Ils s\u2019int\u00e8grent dans une r\u00e9cup\u00e9ration globale (hydratation, alimentation, sommeil).<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p class=\"wp-block-paragraph\">L\u2019objectif n\u2019est donc pas de gagner en souplesse imm\u00e9diatement, mais de ramener le corps au calme, d\u00e9verrouiller les zones cl\u00e9s du surfeur et envoyer au syst\u00e8me nerveux un message clair\u00a0: vous pouvez rel\u00e2cher.<\/p>\n<h2 id=\"h-routine-express-apres-la-session-pour-preparer-vos-etirements\" class=\"wp-block-heading\">Routine express apr\u00e8s la session pour pr\u00e9parer vos \u00e9tirements<\/h2>\n<p><img decoding=\"async\" src=\"https:\/\/www.ecoledesurfdugolf.com\/content\/uploads\/surf-fitness-recuperation.jpg\" alt=\"surf-fitness-recuperation.png\" \/><\/p>\n<h3 id=\"h-respiration-debout\" class=\"wp-block-heading\">Respiration debout<\/h3>\n<p class=\"wp-block-paragraph\">Pieds largeur de hanches, bras d\u00e9tendus. Inspirez par le nez durant 4\u00a0s en ouvrant la cage thoracique, puis expirez par la bouche sur 6\u00a0s. R\u00e9p\u00e9tez 6 \u00e0 8 cycles pour calmer le rythme cardiaque et la tension g\u00e9n\u00e9rale.<\/p>\n<h3 id=\"h-derouler-la-colonne\" class=\"wp-block-heading\">D\u00e9rouler la colonne<\/h3>\n<p class=\"wp-block-paragraph\">Debout, laissez la t\u00eate tomber vers l\u2019avant puis enroulez doucement la colonne une vert\u00e8bre apr\u00e8s l\u2019autre. Bras pendants, genoux l\u00e9g\u00e8rement fl\u00e9chis. Respirez trois fois dans la posture puis remontez lentement afin d\u2019\u00e9veiller le dos sans forcer sur les ischios.<\/p>\n<h3 id=\"h-petits-cercles-de-bras\" class=\"wp-block-heading\">Petits cercles de bras<\/h3>\n<p class=\"wp-block-paragraph\">Effectuez des cercles lents avec les \u00e9paules, puis avec les bras tendus vers l\u2019avant et enfin vers l\u2019arri\u00e8re, une vingtaine de secondes dans chaque sens pour lubrifier les \u00e9paules avant les \u00e9tirements statiques.<\/p>\n<h2 id=\"h-relacher-les-trapezes-apres-le-surf\" class=\"wp-block-heading\">Rel\u00e2cher les trap\u00e8zes apr\u00e8s le surf<\/h2>\n<h3 id=\"h-etirement-lateral-nuque\" class=\"wp-block-heading\">\u00c9tirement lat\u00e9ral de la nuque<\/h3>\n<p class=\"wp-block-paragraph\">Assis ou debout\u00a0: laissez l\u2019\u00e9paule droite descendre, inclinez la t\u00eate vers la gauche sans tourner le menton, posez la main gauche sur la tempe pour accentuer l\u00e9g\u00e8rement. Tenez 20\u201330\u00a0s, respirez calmement, puis changez de c\u00f4t\u00e9. R\u00e9p\u00e9tez deux fois par c\u00f4t\u00e9.<\/p>\n<h3 id=\"h-etirement-trapeze-superieur\" class=\"wp-block-heading\">\u00c9tirement du trap\u00e8ze sup\u00e9rieur et du haut du dos<\/h3>\n<p class=\"wp-block-paragraph\">Assis, mains crois\u00e9es derri\u00e8re la t\u00eate\u00a0: rentrez l\u00e9g\u00e8rement le menton, enroulez doucement la t\u00eate vers l\u2019avant en gardant le dos droit. Laissez le poids des mains ajouter une pression l\u00e9g\u00e8re. Maintenez 20\u201330\u00a0s, deux fois.<\/p>\n<h2 id=\"h-detendre-le-psoas-pour-liberer-votre-surf\" class=\"wp-block-heading\">D\u00e9tendre le psoas pour lib\u00e9rer votre surf<\/h2>\n<h3 id=\"h-fente-statique-psoas\" class=\"wp-block-heading\">Fente statique pour le psoas<\/h3>\n<p class=\"wp-block-paragraph\">Genou droit au sol, pied gauche en avant, genou au-dessus de la cheville. Basculez l\u00e9g\u00e8rement le bassin vers l\u2019avant, buste droit. Sentez l\u2019\u00e9tirement \u00e0 l\u2019avant de la hanche droite. Maintenez 20\u201330\u00a0s, 2\u20133\u00a0fois par c\u00f4t\u00e9 sans chercher l\u2019amplitude maximale.<\/p>\n<h3 id=\"h-variante-bras-leve\" class=\"wp-block-heading\">Variante avec bras lev\u00e9<\/h3>\n<p class=\"wp-block-paragraph\">Depuis la fente, levez le bras droit vers le plafond et inclinez subtilement le buste vers la gauche. Restez 15\u201320\u00a0s en respirant profond\u00e9ment\u00a0; cela ouvre aussi la ligne abdominale et la cage thoracique.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.ecoledesurfdugolf.com\/content\/uploads\/surf-fitness-recuperation-Ecole-de-surf-du-golf.jpg\" alt=\"surf-fitness-recuperation-Ecole de surf du golf.png\" \/><\/p>\n<h2 id=\"h-routines-complementaires-pour-le-dos-les-hanches-et-les-jambes\" class=\"wp-block-heading\">Routines compl\u00e9mentaires pour le dos, les hanches et les jambes<\/h2>\n<h3 id=\"h-etirement-ischios-couche\" class=\"wp-block-heading\">\u00c9tirement des ischios en position couch\u00e9e<\/h3>\n<p class=\"wp-block-paragraph\">Allong\u00e9 sur le dos, ramenez une cuisse vers la poitrine genou fl\u00e9chi. Attrapez l\u2019arri\u00e8re de la cuisse et tendez doucement la jambe vers le plafond jusqu\u2019\u00e0 une l\u00e9g\u00e8re tension. Maintenez 20\u00a0s, deux fois par jambe.<\/p>\n<h3 id=\"h-etirement-mollet-mur\" class=\"wp-block-heading\">\u00c9tirement du mollet contre un mur<\/h3>\n<p class=\"wp-block-paragraph\">Mains contre un support, un pied en avant, l\u2019autre en arri\u00e8re. Pliez le genou avant en gardant le talon arri\u00e8re au sol pour \u00e9tirer le mollet de la jambe arri\u00e8re. 20\u00a0s, deux fois par c\u00f4t\u00e9.<\/p>\n<h3 id=\"h-dos-rond-dos-creux\" class=\"wp-block-heading\">Dos rond \/ dos creux au sol<\/h3>\n<p class=\"wp-block-paragraph\">\u00c0 quatre pattes, inspirez en creusant l\u00e9g\u00e8rement le dos et en levant la t\u00eate\u00a0; expirez en arrondissant le dos, t\u00eate vers le bas. R\u00e9p\u00e9tez 8\u201310\u00a0fois sans forcer pour redonner de la libert\u00e9 \u00e0 la colonne.<\/p>\n<h3 id=\"h-rotation-hanches-allonge\" class=\"wp-block-heading\">Rotation douce des hanches allong\u00e9<\/h3>\n<p class=\"wp-block-paragraph\">Allong\u00e9 sur le dos, bras en croix\u00a0: genoux fl\u00e9chis vers la poitrine puis laissez-les tomber d\u2019un c\u00f4t\u00e9 sans forcer, \u00e9paules au sol. Restez 20\u00a0s, puis changez de c\u00f4t\u00e9.<\/p>\n<h2 id=\"h-l-importance-du-sommeil-dans-votre-surf-fitness-recuperation\" class=\"wp-block-heading\">L\u2019importance du sommeil dans votre surf fitness r\u00e9cup\u00e9ration<\/h2>\n<p class=\"wp-block-paragraph\">Les \u00e9tirements aident vos muscles \u00e0 se rel\u00e2cher, mais c\u2019est pendant la nuit que l\u2019organisme r\u00e9pare vraiment les micro-l\u00e9sions cr\u00e9\u00e9es par l\u2019effort.<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<thead>\n<tr>\n<th>Rep\u00e8res simples pour optimiser le sommeil<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u2022 Viser au moins 7\u00a0h de sommeil les jours de surf.<\/td>\n<\/tr>\n<tr>\n<td>\u2022 \u00c9viter les \u00e9crans juste avant de dormir.<\/td>\n<\/tr>\n<tr>\n<td>\u2022 Boire de l\u2019eau r\u00e9guli\u00e8rement en fin de journ\u00e9e.<\/td>\n<\/tr>\n<tr>\n<td>\u2022 Refaire 1 ou 2 postures douces le soir (trap\u00e8ze, psoas).<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p class=\"wp-block-paragraph\">Une bonne hygi\u00e8ne de sommeil amplifie les b\u00e9n\u00e9fices des \u00e9tirements et pr\u00e9pare votre prochaine session. Pour d\u00e9couvrir comment ces notions sont int\u00e9gr\u00e9es dans nos cours, consultez notre page d\u00e9di\u00e9e aux <a href=\"https:\/\/www.ecoledesurfdugolf.com\/en\/cours-de-surf\/\">cours de surf \u00e0 Moliets<\/a>.<\/p>\n<h2 id=\"h-mini-faq-surf-fitness-et-recuperation\" class=\"wp-block-heading\">Mini FAQ surf fitness et r\u00e9cup\u00e9ration<\/h2>\n<h3 id=\"h-faq-etirements-courbatures\" class=\"wp-block-heading\">Les \u00e9tirements suffisent-ils \u00e0 \u00e9viter toutes les courbatures\u00a0?<\/h3>\n<p class=\"wp-block-paragraph\">Non. Ils participent au confort musculaire et au rel\u00e2chement, mais ne garantissent pas l\u2019absence de courbatures. Combinez progression de la charge de surf, \u00e9tirements doux, hydratation et sommeil suffisant.<\/p>\n<h3 id=\"h-faq-quand-faire-routines\" class=\"wp-block-heading\">Quand faire ces routines apr\u00e8s la session\u00a0?<\/h3>\n<p class=\"wp-block-paragraph\">Id\u00e9alement dans les 15 \u00e0 30\u00a0minutes apr\u00e8s la sortie de l\u2019eau, quand vous avez repris votre souffle et que vous ne grelottez plus.<\/p>\n<h3 id=\"h-faq-duree-routine\" class=\"wp-block-heading\">Combien de temps y consacrer\u00a0?<\/h3>\n<p class=\"wp-block-paragraph\">Pr\u00e9voyez 10 \u00e0 15\u00a0minutes pour une routine compl\u00e8te (trap\u00e8zes, psoas, cha\u00eene arri\u00e8re, mobilit\u00e9 du dos). Mieux vaut une courte routine r\u00e9p\u00e9t\u00e9e qu\u2019un long bloc occasionnel.<\/p>\n<h3 id=\"h-faq-niveaux\" class=\"wp-block-heading\">Ces exercices sont-ils adapt\u00e9s \u00e0 tous les niveaux\u00a0?<\/h3>\n<p class=\"wp-block-paragraph\">Oui, \u00e0 condition de ne jamais ressentir de douleur vive et de privil\u00e9gier l\u2019aisance plut\u00f4t que la performance. En cas de blessure ou de doute, demandez conseil \u00e0 un professionnel de sant\u00e9.<\/p>\n<h3 id=\"h-faq-organisation-cours\" class=\"wp-block-heading\">Comment organiser cela pendant un cours \u00e0 l\u2019\u00c9cole de Surf du Golf\u00a0?<\/h3>\n<p class=\"wp-block-paragraph\">Nos cours incluent d\u00e9j\u00e0 un retour au calme progressif. Vous pouvez ensuite ajouter 5 \u00e0 10\u00a0minutes d\u2019\u00e9tirements en autonomie. Rendez-vous sur la plage des Ch\u00eanes Li\u00e8ges\u00a0; inscription au Moliets South Beach Surf Shop. En haute saison, arrivez 20\u00a0minutes en avance pour votre routine post-session.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.ecoledesurfdugolf.com\/content\/uploads\/surf-fitness-recuperation-Ecole-de-surf-du-golf-2.jpg\" alt=\"surf-fitness-recuperation-Ecole de surf du golf-2.png\" \/><\/p>\n<h2 id=\"h-conclusion\" class=\"wp-block-heading\">Conclusion<\/h2>\n<p class=\"wp-block-paragraph\">En int\u00e9grant ces 5 routines simples \u00e0 la fin de vos sessions, vous aidez votre corps \u00e0 encaisser rame, s\u00e9ries et take-off sans vous r\u00e9veiller nou\u00e9. Respirez, rel\u00e2chez vos trap\u00e8zes, d\u00e9tendez votre psoas, mobilisez dos et jambes, puis offrez-vous une vraie nuit de sommeil\u00a0: la recette que nous d\u00e9fendons \u00e0 Moliets, dans une ambiance familiale et accessible d\u00e8s 6\u00a0ans. Pour aller plus loin, d\u00e9couvrez nos <a href=\"https:\/\/www.ecoledesurfdugolf.com\/en\/stages-surf\/\">stages et cours de surf \u00e0 Moliets<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Apr\u00e8s une bonne session, surtout quand les vagues sont au rendez-vous, on se sent vivant mais parfois compl\u00e8tement rinc\u00e9. C\u2019est l\u00e0 que la r\u00e9cup\u00e9ration \u00ab surf fitness \u00bb fait la diff\u00e9rence entre un lendemain fluide et un r\u00e9veil courbatur\u00e9. En quelques minutes apr\u00e8s la sortie de l\u2019eau, vous pouvez aider vos muscles \u00e0 rel\u00e2cher la [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4460,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4462","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","entry","has-media"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Surf recuperation post session pour meilleure forme - \u00c9cole de Surf du Golf<\/title>\n<meta name=\"description\" content=\"Am\u00e9liorez votre r\u00e9cup\u00e9ration post session de surf avec ces simples routines. 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