{"id":10936,"date":"2026-06-02T11:01:35","date_gmt":"2026-06-02T09:01:35","guid":{"rendered":"https:\/\/isports.ch\/magazin\/?p=10936"},"modified":"2026-06-02T11:02:18","modified_gmt":"2026-06-02T09:02:18","slug":"entrainement-du-dos-a-domicile-appareils-de-fitness-et-exercices-pour-un-dos-fort","status":"publish","type":"post","link":"https:\/\/isports.ch\/magazin\/fr\/entrainement-du-dos-a-domicile-appareils-de-fitness-et-exercices-pour-un-dos-fort\/","title":{"rendered":"Entra\u00eenement du dos \u00e0 domicile : appareils de fitness et exercices pour un dos fort"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>Tirail\u00adle\u00adments dans le bas du dos, ten\u00adsi\u00adons dans les \u00e9paules et la nuque : environ 45 % de la popu\u00adla\u00adtion suisse souffre de pro\u00adbl\u00e8\u00admes de dos. Pour\u00adtant, cela n\u2019est pas une fata\u00adlit\u00e9 ! Avec un ent\u00adra\u00ee\u00adne\u00adment du dos adapt\u00e9 \u00e0 domic\u00adile, ces dou\u00adleurs peuvent \u00eatre trai\u00adt\u00e9es de mani\u00e8re cibl\u00e9e et pr\u00e9\u00adve\u00adnues \u00e0 temps. D\u00e9cou\u00advrez dans notre guide quels appareils de fitness et quels exer\u00adci\u00adces per\u00admet\u00adtent de ren\u00adforcer effi\u00adca\u00adce\u00adment le dos.<\/strong><\/p>\n<h2>Commen\u00e7ons par les bases : comment le dos est-il constitu\u00e9 ?<\/h2>\n<p style=\"text-align: justify;\">Le dos n\u2019est pas un seul muscle, mais un ensem\u00adble de plu\u00ads\u00adieurs couches mus\u00adcu\u00adlai\u00adres super\u00adpo\u00ads\u00e9es. Tout au fond, direc\u00adte\u00adment le long de la colonne ver\u00adt\u00e9\u00adbrale, se trou\u00advent de petits muscles qui main\u00adti\u00aden\u00adnent chaque ver\u00adt\u00e8bre \u00e0 sa place. Ils assu\u00adrent la sta\u00adbi\u00adlit\u00e9 fine que nous uti\u00adli\u00adsons incon\u00adsciem\u00adment lorsque nous nous pen\u00adchons, tour\u00adnons ou nous rele\u00advons.<\/p>\n<div id=\"attachment_10802\" style=\"width: 1290px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-10802\" class=\"wp-image-10802 size-full\" title=\"Le dos humain est compos\u00e9 de nombreux groupes musculaires distincts qui se chevauchent en partie.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/ruecken-anatomie-muskelgruppen.webp\" alt=\"Anatomie du dos groupes musculaires\" width=\"1280\" height=\"731\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/ruecken-anatomie-muskelgruppen.webp 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/ruecken-anatomie-muskelgruppen-980x560.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/ruecken-anatomie-muskelgruppen-480x274.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><p id=\"caption-attachment-10802\" class=\"wp-caption-text\">\u00a9 Axel Kock \u2013 stock.adobe.com<\/p><\/div>\n<p style=\"text-align: justify;\">Au-dessus se trouve une couche mus\u00adcu\u00adlaire plus longue qui main\u00adti\u00adent le haut du corps droit et s\u2019\u00e9tend de part et d\u2019autre de la colonne ver\u00adt\u00e9\u00adbrale, du bassin jusqu\u2019\u00e0 la nuque. C\u2019est cette zone qui se fatigue rapi\u00adde\u00adment et se con\u00adtracte lors de longues p\u00e9ri\u00adodes en posi\u00adtion assise.<\/p>\n<p style=\"text-align: justify;\">La couche sup\u00e9\u00adri\u00adeure visible est com\u00adpo\u00ads\u00e9e de trois grands muscles que tout ent\u00adra\u00ee\u00adne\u00adment du dos devrait sol\u00adli\u00adci\u00adter :<\/p>\n<ul style=\"text-align: justify;\">\n<li>Le grand dorsal s\u2019\u00e9tend de la hanche jusqu\u2019au bras et cr\u00e9e la forme typique en V. Il est notam\u00adment sol\u00adli\u00adcit\u00e9 \u00e0 chaque trac\u00adtion et lors de l\u2019<a href=\"https:\/\/isports.ch\/magazin\/fr\/top-modeles-pour-debutants-et-utilisateurs-avances\/\">ent\u00adra\u00ee\u00adne\u00adment sur un rameur<\/a>.<\/li>\n<li>Le muscle trap\u00e8ze se situe entre la nuque et le milieu du dos et con\u00adtr\u00f4le les omo\u00adpla\u00adtes. Il est responsable d\u2019une posture droite.<\/li>\n<li>Les muscles \u00e9rec\u00adteurs du rachis longent la colonne ver\u00adt\u00e9\u00adbrale de chaque c\u00f4t\u00e9 et redres\u00adsent le haut du corps. Sans eux, nous bas\u00adcu\u00adler\u00adi\u00adons imm\u00e9\u00addia\u00adte\u00adment vers l\u2019avant en posi\u00adtion debout.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">Avec les abdo\u00adminaux, les fes\u00adsiers et les fl\u00e9\u00adchis\u00adseurs de la hanche, ces muscles forment le tronc, c\u2019est-\u00e0-dire le centre du corps. Un dos en bonne sant\u00e9 ne fon\u00adc\u00adtionne cor\u00adrec\u00adte\u00adment que lorsque toute cette \u00e9quipe tra\u00advaille ensem\u00adble, et pas seu\u00adle\u00adment la mus\u00adcu\u00adla\u00adture dorsale visible.<\/div><\/div>\n<h2>O\u00f9 se situent les zones probl\u00e9matiques du dos ?<\/h2>\n<p style=\"text-align: justify;\">Pr\u00e8s de la moiti\u00e9 de la popu\u00adla\u00adtion suisse a d\u00e9clar\u00e9 souf\u00adfrir de dou\u00adleurs dor\u00adsa\u00adles lors de la der\u00adni\u00e8re <a href=\"https:\/\/www.bfs.admin.ch\/bfs\/de\/home\/statistiken\/gesundheit\/erhebungen\/sgb.html\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Enqu\u00eate suisse sur la sant\u00e9<\/a>. Chez les hommes, elles arri\u00advent m\u00eame en t\u00eate de toutes les plain\u00adtes phy\u00adsi\u00adques, et au moins 80 % des per\u00adson\u00adnes con\u00adnais\u00adsent des pro\u00adbl\u00e8\u00admes de dos au moins une fois dans leur vie. Le <a href=\"https:\/\/www.rheumaliga.ch\/assets\/doc\/CH_Dokumente\/blog\/2020\/rueckenreport-2020\/Rueckenreport-2020.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Rapport sur le dos 2020<\/a> est arriv\u00e9 \u00e0 la con\u00adclu\u00adsion sui\u00advante : \u00ab Les dou\u00adleurs dor\u00adsa\u00adles sont un mal tr\u00e8s r\u00e9pandu. \u00bb<\/p>\n<div id=\"attachment_10803\" style=\"width: 1290px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-10803\" class=\"wp-image-10803 size-full\" title=\"Les douleurs dorsales sont consid\u00e9r\u00e9es en Suisse comme un \u00ab mal tr\u00e8s r\u00e9pandu \u00bb \u2013 l\u2019entra\u00eenement du dos \u00e0 domicile peut renforcer la musculature.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/rueckenschmerzen-lendenwirbelsaeule.webp\" alt=\"Femme ayant des douleurs dorsales au niveau des vert\u00e8bres lombaires\" width=\"1280\" height=\"728\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/rueckenschmerzen-lendenwirbelsaeule.webp 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/rueckenschmerzen-lendenwirbelsaeule-980x557.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/rueckenschmerzen-lendenwirbelsaeule-480x273.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><p id=\"caption-attachment-10803\" class=\"wp-caption-text\">\u00a9 Charnelle VDR\/peopleimages.com \u2013 stock.adobe.com<\/p><\/div>\n<p style=\"text-align: justify;\">Les dou\u00adleurs se con\u00adcent\u00adrent souvent \u00e0 plu\u00ads\u00adieurs end\u00adroits. La colonne lom\u00adbaire sup\u00adporte la plus grande partie du poids et r\u00e9agit le plus for\u00adte\u00adment aux mau\u00advai\u00adses tech\u00adni\u00adques de levage ainsi qu\u2019\u00e0 une mus\u00adcu\u00adla\u00adture abdo\u00admi\u00adnale et fes\u00adsi\u00e8re insuf\u00adfi\u00adsante. La colonne tho\u00adra\u00adci\u00adque se raidit en raison des longues heures pass\u00e9es pench\u00e9 vers l\u2019avant devant un \u00e9cran, ce qui pro\u00advo\u00adque cette pres\u00adsion sourde entre les omo\u00adpla\u00adtes. La colonne cer\u00advicale, quant \u00e0 elle, souffre du regard con\u00adstam\u00adment dirig\u00e9 vers le smart\u00adphone, aussi appel\u00e9 \u00ab Tech Neck \u00bb.<\/p>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">Les causes les plus fr\u00e9\u00adquen\u00adtes sont le manque d\u2019activit\u00e9 phy\u00adsi\u00adque, les sol\u00adli\u00adci\u00adta\u00adti\u00adons uni\u00adla\u00adt\u00e9\u00adra\u00adles et les longues p\u00e9ri\u00adodes pass\u00e9es assis. C\u2019est pr\u00e9\u00adcis\u00ad\u00e9\u00adment l\u00e0 que l\u2019entra\u00eenement du dos agit de mani\u00e8re th\u00e9\u00adra\u00adpeu\u00adtique.<\/div><\/div>\n<h2>Comment renforcer le dos ?<\/h2>\n<p style=\"text-align: justify;\">Sans d\u00e9ve\u00adlo\u00adp\u00adpe\u00adment mus\u00adcu\u00adlaire, pas de tronc stable ! Trois \u00e9l\u00e9\u00adments agis\u00adsent de mani\u00e8re d\u00e9mon\u00adtr\u00e9e contre les dou\u00adleurs dor\u00adsa\u00adles et pro\u00adt\u00e8gent dura\u00adblem\u00adent la colonne ver\u00adt\u00e9\u00adbrale.<\/p>\n<ol style=\"text-align: justify;\">\n<li>Un ent\u00adra\u00ee\u00adne\u00adment de force cibl\u00e9 avec des poids deux \u00e0 trois fois par semaine. Il permet de d\u00e9ve\u00adlo\u00adp\u00adper la masse mus\u00adcu\u00adlaire et d\u2019apprendre \u00e0 la mus\u00adcu\u00adla\u00adture pro\u00adfonde \u00e0 absor\u00adber cor\u00adrec\u00adte\u00adment les charges.<\/li>\n<li>Le mobi\u00adlity trai\u00adning : les exer\u00adci\u00adces de <a href=\"https:\/\/isports.ch\/Functional\/Balance-Stabilitaet\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">balance et de sta\u00adbi\u00adlit\u00e9<\/a> ren\u00adfor\u00adcent le tronc de mani\u00e8re cibl\u00e9e et effi\u00adcace.<\/li>\n<li>Une posture con\u00adsci\u00adente au quo\u00adti\u00addien : une posi\u00adtion assise ergo\u00adno\u00admi\u00adque et le fait de se lever r\u00e9gu\u00adli\u00e8\u00adre\u00adment du bureau \u00e9vitent que votre ent\u00adra\u00ee\u00adne\u00adment du dos soit annul\u00e9 par douze heures pass\u00e9es en posi\u00adtion assise.<\/li>\n<\/ol>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\"><strong>Bon \u00e0 savoir<\/strong> : les exer\u00adci\u00adces pour le dos ne doivent jamais \u00eatre con\u00adsid\u00e9\u00adr\u00e9s de mani\u00e8re isol\u00e9e. Un dos en bonne sant\u00e9 s\u2019obtient gr\u00e2ce \u00e0 un ent\u00adra\u00ee\u00adne\u00adment cibl\u00e9 de l\u2019ensemble du tronc. Si les abdo\u00adminaux sont faibles et que les fl\u00e9\u00adchis\u00adseurs de la hanche sont rac\u00adcour\u00adcis par la posi\u00adtion assise, le bassin bascule vers l\u2019avant. La colonne ver\u00adt\u00e9\u00adbrale com\u00adpense par une cam\u00adbrure exces\u00adsive, et le bas du dos en paie le prix.<\/div><\/div>\n<h2>Quels appareils de fitness sont optimaux pour l\u2019entra\u00eenement du dos ?<\/h2>\n<p style=\"text-align: justify;\">Dif\u00adf\u00e9r\u00adents appareils de fitness peuvent \u00eatre uti\u00adli\u00ads\u00e9s pour l\u2019entra\u00eenement du dos \u00e0 domic\u00adile. Le choix d\u00e9pend de l\u2019espace dis\u00adpo\u00adnible, du budget et de l\u2019objectif. Ces appareils cou\u00advrent pra\u00adti\u00adquement tous les sch\u00e9mas d\u2019exercices importants :<\/p>\n<ul style=\"text-align: justify;\">\n<li>Les <a href=\"https:\/\/isports.ch\/Kraft\/Kurzhanteln\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>hal\u00adt\u00e8res courts<\/strong><\/a> per\u00admet\u00adtent des vari\u00adan\u00adtes de rowing, des reverse flys et des pull\u00adovers<\/li>\n<li>La <a href=\"https:\/\/isports.ch\/Kraft\/Langhanteln-Hantelstangen\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>barre d\u2019halt\u00e8res<\/strong><\/a><strong> avec <\/strong><a href=\"https:\/\/isports.ch\/Kraft\/Hantelscheiben\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>disques de poids<\/strong><\/a> con\u00adsti\u00adtue la base pour le soulev\u00e9 de terre et le rowing buste pench\u00e9<\/li>\n<li>Les <a href=\"https:\/\/isports.ch\/Kraft\/Kettlebells\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>kett\u00adle\u00adbells<\/strong><\/a> com\u00adbi\u00adnent force et endu\u00adrance dans des mou\u00adve\u00adments dyna\u00admi\u00adques<\/li>\n<li>La <a href=\"https:\/\/isports.ch\/Functional\/Klimmzugstangen\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>barre de trac\u00adtion<\/strong><\/a> offre l\u2019exercice le plus effi\u00adcace pour le grand dorsal<\/li>\n<li>Le <a href=\"https:\/\/isports.ch\/Ausdauer\/Rudergeraete\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>rameur<\/strong><\/a> ent\u00adra\u00eene simul\u00adta\u00adn\u00e9\u00adment les \u00e9paules, le grand dorsal, les jambes et le syst\u00e8me car\u00addio\u00advas\u00adcu\u00adlaire<\/li>\n<li>Les <a href=\"https:\/\/isports.ch\/Functional\/Balance-Stabilitaet\/Fitness-Baender\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>bandes de fitness<\/strong><\/a> con\u00advi\u00aden\u00adnent par\u00adti\u00adcu\u00adli\u00e8\u00adre\u00adment en cas de pro\u00adbl\u00e8\u00admes de dos<\/li>\n<li>Le <a href=\"https:\/\/isports.ch\/Kraft\/Hantelbaenke\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>banc de mus\u00adcu\u00adla\u00adtion<\/strong><\/a> sert de base pour les exer\u00adci\u00adces avec hal\u00adt\u00e8res<\/li>\n<li>La <a href=\"https:\/\/isports.ch\/Kraft\/Kraftstationen\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>station de mus\u00adcu\u00adla\u00adtion<\/strong><\/a> offre tirage ver\u00adti\u00adcal, rowing et autres fon\u00adc\u00adtions sur un espace r\u00e9duit<\/li>\n<\/ul>\n<p><a href=\"https:\/\/isports.ch\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel\/25PVS40000\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1329 size-large\" title=\"Tunturi Platinum Full Smith Functional Trainer avec piles de poids\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2027\/10\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel-1024x1024.jpg\" alt=\"Tunturi Platinum Full Smith Functional Trainer avec piles de poids\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2027\/10\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel-1024x1024.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2027\/10\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel-300x300.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2027\/10\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel-150x150.jpg 150w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2027\/10\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel-768x768.jpg 768w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2027\/10\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/p>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">Pour un tronc fort, il existe des <a href=\"https:\/\/isports.ch\/Kraft\/Bauch-Rueckentrainer\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">appareils abdo\u00adminaux et dorsaux<\/a> com\u00adbi\u00adn\u00e9s en un seul appa\u00adreil de fitness. Vous sou\u00adhai\u00adtez tester les appareils en direct avant l\u2019achat ? Rendez-vous dans notre <a href=\"https:\/\/isports.ch\/Showroom\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">show\u00adroom isports \u00e0 Lupfig<\/a>. Le site est rapi\u00adde\u00adment acces\u00adsi\u00adble depuis Zurich, B\u00e2le, Berne, Lucerne et Zoug, et notre per\u00adson\u00adnel sp\u00e9\u00adcia\u00adlis\u00e9 prend le temps de vous con\u00adseil\u00adler.<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tirail\u00adle\u00adments dans le bas du dos, ten\u00adsi\u00adons dans les \u00e9paules et la nuque : environ 45 % de la popu\u00adla\u00adtion suisse souffre de pro\u00adbl\u00e8\u00admes de dos. Pour\u00adtant, cela n\u2019est pas une fata\u00adlit\u00e9 ! Avec un ent\u00adra\u00ee\u00adne\u00adment du dos adapt\u00e9 \u00e0 domic\u00adile, ces dou\u00adleurs peuvent \u00eatre trai\u00adt\u00e9es de mani\u00e8re cibl\u00e9e et pr\u00e9\u00adve\u00adnues \u00e0 temps. D\u00e9cou\u00advrez dans [\u2026]<\/p>\n","protected":false},"author":11,"featured_media":10935,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[197],"tags":[],"class_list":["post-10936","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-puissance-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Entra\u00eenement du dos \u00e0 domicile : appareils de fitness et exercices pour un dos fort<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/isports.ch\/magazin\/fr\/entrainement-du-dos-a-domicile-appareils-de-fitness-et-exercices-pour-un-dos-fort\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entra\u00eenement du dos \u00e0 domicile : appareils de fitness et exercices pour un dos fort\" \/>\n<meta property=\"og:description\" content=\"Tirail\u00adle\u00adments dans le bas du dos, ten\u00adsi\u00adons dans les \u00e9paules et la nuque : environ 45 % de la popu\u00adla\u00adtion suisse souffre de pro\u00adbl\u00e8\u00admes de dos. Pour\u00adtant, cela n\u2019est pas une fata\u00adlit\u00e9 ! Avec un ent\u00adra\u00ee\u00adne\u00adment du dos adapt\u00e9 \u00e0 domic\u00adile, ces dou\u00adleurs peuvent \u00eatre trai\u00adt\u00e9es de mani\u00e8re cibl\u00e9e et pr\u00e9\u00adve\u00adnues \u00e0 temps. 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