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허리통증 완화를 위한 올바른 코어운동법7탄
바디메이크업최창우
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💪체형교정 pt신청하기
https://blog.naver.com/body_make_up/100205723750
☎올바른 체형과 올바른 운동교정 문의 02-543-6305
🌐바디메이크업 홈페이지
http://blog.naver.com/body_make_up
📱카톡문의: bmukevin

이번 코어운동법은 누워서 엉덩이를 들어올리는 동작입니다.
코어를 횡경막 호흡으로 안정시킨후에 고관절을 신전시키는 동작이죠.
보행을 하는 우리들에게 너무나 중요한 운동이 될꺼라 생각합니다.
보행을 할때 한쪽다리의 굴곡과 반대쪽 다리의 신전을 하는 동안 골반과 척추가 얼마나 중립상태를 유지 하느냐가 무엇보다 중요합니다.
특히 고관절의 굴곡은 보행시 큰 가동범위가 필요없지만 반대쪽 다리의 신전은 약 10도정도의 과신전을 필요로 합니다.
허리가 아픈사람은 고관절 신전의 제약이 조금 더 큰 원인이라 생각합니다.
그래서 고관절 굴곡근의 길이가 짧아져 있다면 항상 골반은 불안정성에 노출 될수 밖에 없겠죠
고관절 굴곡근인 장요근과 대퇴직근을 스트레칭과 SMR(Self Myofacial Realeas)를 통해 어느정도 억제시킨후에 고관절을 신전해주게 되면 효과가 좋습니다.
고관절 신전에 있어서도 햄스트링의 과활성으로 인해 엉덩이보다 햄스트링이 더 힘이 들어간다면 햄스트링을 폼롤러로 억제(Inhibition)시킨 후에 해주시면 좀더 엉덩이의 느낌을 살릴수 있습니다.
마지막으로 척추기립근에 힘이 들어간다라는 것은 척추중립이 무너져서일 가능성이 높습니다.
일단 척추중립을 다시 한번 맞추시고 횡경막 호흡 또는 복식호흡으로 코어를 잡아논후에 엉덩이를 들어주시면 허리의 힘이 한결 덜 들어가는걸 느끼실겁니다.
허리가 과하게 꺽이거나 고관절이 완전히 안펴지거나 몸통의 회전이 있으면 올바른 동작이 아닙니다.
많이 움직이기 전에 올바르게 움직이는 연습을 먼저 하세요!!
이상 바디메이크업의 케빈이었습니다.

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