Move & Strengthen · 5 min
Ergonomics: a comfortable workstation and an active day
Design your space, divide your tasks and change your position to work with more comfort, both at home and in the office.
The guidebook
Benchmarks for Take care of yourself.
The time of the clinic is precious. Here you will find explanations, ideas to try and resources chosen to move forward at your own pace, in your daily life.
28 detailed files85 resources selected4 world of advice
How to use this notebook
Choose. Understand. Try.
Start with a concrete question and choose a single feasible change. Each file combines benchmarks, examples, precautions and official resources. If advice is not appropriate for your situation, keep it as a question for your next appointment.
Your health library
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28 folders to explore
Ergonomics: a comfortable workstation and an active day
Move & Strengthen · 5 min
Stretching and mobility: moving without forcing
Choose useful movements, understand what stretching can bring and build a short, pleasant and progressive practice.
Move & Strengthen · 5 min
Back and neck: rebuilding confidence in movement
Understand the fluctuation of symptoms, organize activities and resume movement without considering its spine fragile.
Move & Strengthen · 5 min
Strength training: building lasting capacity
Start or resume a hard work with concrete goals, an adapted load and a progression that respects your recovery.
Move & Strengthen · 5 min
Sport and running: a planned return to activity
Choose an activity, build its progression and recognize situations in which adaptation or advice is required.
Move & Strengthen · 5 min
Recovery and injuries: planning your return to activity
Understand the place of rest, choose what remains possible and prepare a resumption based on function rather than on a universal time frame.
Eat & digest · 4 min
Eating better without complicating your day
A varied diet is built up with accessible habits, sufficient nourishing meals and choices that suit you.
Eat & digest · 4 min
Fibre, prebiotics and the gut microbiome: understanding without exaggerated claims
Benchmarks to diversify your diet, distinguish words and avoid random supplements.
Eat & digest · 4 min
Bowel habits and constipation: practical guidance
Observe your habits, try progressive changes and recognize situations that require medical advice.
Balance in daily life · 4 min
Better sleep: creating the right conditions
A flexible approach to understanding your nights, adapting your environment and knowing when to ask for specific help.
Balance in daily life · 4 min
Stress, breathing and pain: finding ways forward
Comfort tools for moments of tension, without reducing real pain to a problem of will.
At each age · 4 min
Babies: guidance on movement, feeding and sleep
A simple and secure daily to let baby explore, recognize its signals and distinguish the awakening moments from sleep conditions.
At each age · 4 min
Children and teenagers: movement, learning and comfortable screen use
Family habits feasible to vary activities, arrange work and preserve times of movement, rest and exchange.
At each age · 4 min
Pregnancy and after birth: moving and returning to activity at your own pace
Adapt activity to pregnancy and then recovery after birth, with concrete benchmarks and individualized progression.
Balance in daily life · 4 min
Jaw and TMJ: moving more comfortably
Understand the habits that require the jaw, temporarily adapt meals and choose with a professional the appropriate exercises.
At each age · 4 min
Older people: maintaining strength, balance and confidence
Associate useful activities, progressive exercises and home planning to keep moving with greater ease.
Move & Strengthen · 5 min
Shoulder, hip, knee and foot: adapting your movements
Choosing tolerable activity, adjusting constraints and recognizing situations that require a balance sheet: benchmarks to remain an actor without improvising rehabilitation.
Eat & digest · 5 min
Hydration: guidance to fit your day
Drink regularly without looking for a perfect quantity: organize your habits, take into account heat and sport, and recognize particular situations.
At each age · 5 min
The pelvic floor and pelvic comfort: understanding and finding the right care
Leaking, weighing or intimate discomfort: putting words on symptoms, adapting habits and preparing a balance without reducing perineum to contractions.
Targeted guide · Practical advice
Neck: a short routine for days spent at a screen
A guide targeted to find comfortable movements and organize the work without looking for a perfect posture.
Targeted guide · Practical advice
Mid-back: varying movement and support
Benchmarks for previously assessed back discomforts, with particular attention to unusual chest pain.
Targeted guide · Practical advice
Lower back: planning a daily return to activity
Moving from a period of discomfort to regular activities, with concrete objectives and adjustable progress.
Targeted guide · Practical advice
Everyday posture: aim for variety
Seating, porting, smartphone and domestic tasks: adapt constraints without constantly monitoring his body.
Targeted guide · Practical advice
Preventing falls: addressing several factors
To secure the environment and maintain its capacities, in connection with the doctor and the professionals of balance.
Targeted guide · Practical advice
Physical activity: planning a realistic week
Moving for health begins with accessible and regular choices, adapted to your starting point.
Targeted guide · Practical advice
Fibre and prebiotics: adding them to your meals
A concrete food progression, complementary to the dossier on microbiota and its uncertainties.
Targeted guide · Practical advice
After childbirth: returning to activity without a fixed timetable
Benchmarks for porting, transfers and return to activity, in addition to postnatal follow-up.
Targeted guide · Practical advice
Teenagers: movement, recovery and growth
A guide to accompany sport and school days without turning posture variations into illness.
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Simple starting points
Four paths to start
A day at the office
Simple adjustments, breaks and a more comfortable end of the day.
Resuming an activity
From the first step to a progression that looks like you.
Simpler Meals
Build habits without multiplying the rules.
The parents' benchmarks
To accompany the first years and find resources according to age.
Selected information
Readable sources, explicit limits.
The files are based on public health organizations, university hospitals and scholarly societies in France and internationally: WHO, NHS, NIH, NICE, ACOG, AAOS and other specialized resources. References are proposed at the end of each reading, with their language and format.
Content is original synthesis: external texts, videos and programmes remain accessible on the sites of their authors. Illustration images are indicated; they do not demonstrate a technique or replace a professional instruction.
General advice does not allow for the diagnosis of a disease or the choice of rehabilitation, treatment or supplement alone. Signs that require advice are specified in each theme.
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