{"id":1116,"date":"2020-05-13T22:11:31","date_gmt":"2020-05-14T02:11:31","guid":{"rendered":"https:\/\/smho-smso.ca\/emhc\/?page_id=1116"},"modified":"2021-12-30T14:35:03","modified_gmt":"2021-12-30T19:35:03","slug":"serrer-et-relacher","status":"publish","type":"page","link":"https:\/\/smho-smso.ca\/emhc\/gestion-du-stress-et-adaptation\/letirement\/serrer-et-relacher\/","title":{"rendered":"Serrer et rel\u00e2cher"},"content":{"rendered":"\n<div class='accordion md-accordion' id='accordion0' role='tablist' aria-multiselectable='true'><div class='card'><div class='card-header' role='tab' id='Instructions-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneInstructions-0' aria-expanded='true' aria-controls='collapseOneInstructions-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Instructions<\/h3><\/a><\/div><div id='collapseOneInstructions-0' class='collapse show' role='tabpanel' aria-labelledby='collapseOneInstructions-0' data-parent='#accordion0'><div class='card-body'><p>Aider les \u00e9l\u00e8ves \u00e0 remarquer comment ils se sentent lorsqu&#8217;ils contractent leurs muscles, puis les rel\u00e2chent. \u00c0 chacun des exercices suivants, discutez comment chaque partie du corps se sent avant et apr\u00e8s l&#8217;exercice. <span class=\"EOP SCXW248615590 BCX0\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\"> <span class=\"TrackChangeTextInsertion TrackedChange SCXW206392135 BCX0\"><span class=\"TextRun SCXW206392135 BCX0\" lang=\"FR-CA\" xml:lang=\"FR-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW206392135 BCX0\">Remarque\u202f: si l\u2019\u00e9l\u00e8ve ressent de la douleur ou de l\u2019inconfort,\u00a0<\/span><\/span><\/span><span class=\"TrackChangeTextInsertion TrackedChange SCXW206392135 BCX0\"><span class=\"TextRun SCXW206392135 BCX0\" lang=\"FR-CA\" xml:lang=\"FR-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW206392135 BCX0\">demandez-lui de s\u2019asseoir et de pr\u00eater attention \u00e0 sa respiration.<\/span><\/span><\/span><span class=\"EOP SCXW206392135 BCX0\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/span><\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"114\">Cou\/tortue<\/td>\n<td width=\"624\">\n<ul>\n<li>Soulevez les \u00e9paules vers vos oreilles (comme une tortue qui se cache dans sa carapace).<\/li>\n<li>Gardez cette position pendant trois secondes.<\/li>\n<li>D\u00e9contractez lentement les \u00e9paules pendant trois secondes.<\/li>\n<li>R\u00e9p\u00e9tez.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"114\">Mains\/citrons<\/td>\n<td width=\"624\">\n<ul>\n<li>Serrez les poings (comme si vous pressiez des citrons).<\/li>\n<li>Tenez-les serr\u00e9s pendant trois secondes.<\/li>\n<li>D\u00e9contractez lentement les mains pendant trois secondes.<\/li>\n<li>R\u00e9p\u00e9tez.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"114\">Ventre\/cl\u00f4ture<\/td>\n<td width=\"624\">\n<ul>\n<li>Serrez les muscles de votre ventre comme si vous essayiez de vous glisser sous une cl\u00f4ture.<\/li>\n<li>Gardez cette position pendant trois secondes.\\<\/li>\n<li>D\u00e9contractez lentement les muscles du ventre pendant trois secondes.<\/li>\n<li>R\u00e9p\u00e9tez.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"114\">Pieds\/boue<\/td>\n<td width=\"624\">\n<ul>\n<li>Poussez les pieds au sol (comme si vous \u00e9crasiez de la boue).<\/li>\n<li>Gardez cette position pendant trois secondes.<\/li>\n<li>D\u00e9contractez lentement les pieds pendant trois secondes.<\/li>\n<li>R\u00e9p\u00e9tez.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"114\">Pousser\u00a0\/tirer\/ l\u00e2cher<\/td>\n<td width=\"624\">\n<ul>\n<li>Les \u00e9l\u00e8ves sont assis et saisissent les bords de leurs chaises.<\/li>\n<li>Ils se poussent d\u2019abord dans le si\u00e8ge, puis tirent vers le haut.<\/li>\n<li>Ils laissent ensuite tomber leurs bras sur les c\u00f4t\u00e9s.<\/li>\n<li>R\u00e9p\u00e9tez.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Ressources-supplmentaires-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneRessources-supplmentaires-0' aria-expanded='false' aria-controls='collapseOneRessources-supplmentaires-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Ressources suppl\u00e9mentaires<\/h3><\/a><\/div><div id='collapseOneRessources-supplmentaires-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneRessources-supplmentaires-0' data-parent='#accordion0'><div class='card-body'><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/smho-smso.ca\/wp-content\/uploads\/2020\/06\/Tension-et-d\u00e9tente.gif\" alt=\"Tendez et d\u00e9tendez - voir les instructions ci-dessous\" width=\"1200\" height=\"675\" \/><\/p>\n<p>Tendez et d\u00e9tendez :<\/p>\n<ol>\n<li>Poussez vos \u00e9paules vers vos oreilles et maintenez la position.<\/li>\n<li>Rel\u00e2chez maintenant les \u00e9paules et d\u00e9tendez-vous.<\/li>\n<li>Remarquez comment vous vous sentez lorsque vos muscles sont contract\u00e9s ou d\u00e9tendus.<\/li>\n<li>Essayons \u00e0 nouveau<\/li>\n<\/ol>\n<p>Voir l\u2019affiche\u00a0<a href=\"https:\/\/smho-smso.ca\/wp-content\/uploads\/2020\/01\/SEL-Posters-FR-Tension-et-d%C3%A9tente.pdf\" target=\"_blank\" rel=\"noopener\"><em>Tension et d\u00e9tente<\/em><\/a>\u00a0sous la\u00a0<a href=\"https:\/\/smho-smso.ca\/blog\/online-resources\/affiches-sur-lase-pour-les-ecoles-elementaires\/\" target=\"_blank\" rel=\"noopener\">S\u00e9rie d\u2019affiches sur l\u2019apprentissage socio\u00e9motionnel pour les \u00e9coles<\/a>\u00a0\u00e9l\u00e9mentaires et secondaires<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Adaptations-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneAdaptations-0' aria-expanded='false' aria-controls='collapseOneAdaptations-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Adaptations<\/h3><\/a><\/div><div id='collapseOneAdaptations-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneAdaptations-0' data-parent='#accordion0'><div class='card-body'><ul>\n<li>D\u00e8s que cet exercice devient une pratique habituelle dans votre salle de classe, vous pouvez demander aux \u00e9l\u00e8ves de mener l\u2019activit\u00e9.<\/li>\n<li>Vous pourriez ajouter d\u2019autres parties du corps au fur et \u00e0 mesure que les \u00e9l\u00e8ves apprennent \u00e0 diff\u00e9rencier les muscles.<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Donnes-probantes-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneDonnes-probantes-0' aria-expanded='false' aria-controls='collapseOneDonnes-probantes-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Donn\u00e9es probantes<\/h3><\/a><\/div><div id='collapseOneDonnes-probantes-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneDonnes-probantes-0' data-parent='#accordion0'><div class='card-body'><p>Le fait de comprendre la diff\u00e9rence entre la sensation de d\u00e9tente et celle de la tension peut aider les \u00e9l\u00e8ves \u00e0 identifier et \u00e0 ma\u00eetriser leurs \u00e9motions. Lorsque les \u00e9l\u00e8ves ont l\u2019occasion de simuler la sensation de rel\u00e2cher la tension, ils deviennent plus conscients de leurs \u00e9motions et apprennent \u00e0 s\u2019autor\u00e9guler (Blair &amp; Diamond, 2008; Klingbeil et al., 2017).<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Rfrences-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneRfrences-0' aria-expanded='false' aria-controls='collapseOneRfrences-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> R\u00e9f\u00e9rences<\/h3><\/a><\/div><div id='collapseOneRfrences-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneRfrences-0' data-parent='#accordion0'><div class='card-body'><p>Blair, C., &amp; Diamond, A. (2008). Biological processes in prevention and intervention: The promotion of self-regulation as a means of preventing school failure. <em>Development and Psychopathology, 20<\/em>(3), 899- 911. doi:10.1017\/S0954579408000436<\/p>\n<p>Klingbeil, D. A., Renshaw, T. L., Willenbrink, J. B., Copek, R. A., Chan, K. T., Haddock, A., . . . Clifton, J. (2017). Mindfulness-based interventions with youth: A comprehensive meta-analysis of group-design studies. <em>Journal of School Psychology, 63<\/em>(Complete), 77-103. doi:10.1016\/j.jsp.2017.03.006<\/p>\n<\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Aider \u00e0 comprendre la diff\u00e9rence entre la sensation de d\u00e9tente et celle de tension, puis apprendre \u00e0 rel\u00e2cher ces tensions et \u00e0 s\u2019autor\u00e9guler<\/p>\n","protected":false},"author":2,"featured_media":1117,"parent":965,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"practice-template.php","meta":{"_acf_changed":false,"footnotes":""},"categories":[99,79,93,95,241,103,97,233],"tags":[],"class_list":["post-1116","page","type-page","status-publish","has-post-thumbnail","hentry","category-aucun-materiel-requis","category-gestion-du-stress-et-adaptation","category-intermediaire","category-moyen","category-option-virtuelle","category-peut-se-faire-a-lexterieur","category-primaire","category-promouvoir"],"acf":[],"_links":{"self":[{"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages\/1116","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/comments?post=1116"}],"version-history":[{"count":9,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages\/1116\/revisions"}],"predecessor-version":[{"id":3118,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages\/1116\/revisions\/3118"}],"up":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages\/965"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/media\/1117"}],"wp:attachment":[{"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/media?parent=1116"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/categories?post=1116"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/tags?post=1116"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}