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ھ ġ

  • Ȩ
  • ھ ġ
 ھ  ġ ھ
 ȣ  ھ 
 ǽð ھ ..
ھ 
 

غ 

Ϲ (general stretch)

ƮĪ ϴµ Ư , ƮĪ ߿ϴ

  Ÿ (cat camel)

ٷ Ʒ ٴڿ , ٷ Ʒ ׹߱ ڼ

ó 㸮 ִ Ʒ ȴٰ Ÿ ϰ ø ݺϿ

̿ϽŰ ּҰ Ǵ ߸ ġ ã´.

  

Ⱦ (transverse abdominis)

Ű Ʒ踦 谡 ϰ Ѵ(׸ 1).

ʹ ָ 谡 ҷϰ ǰų, ų ڷ

踦 ڷ ߻ϹǷ ̷ ʿ ߻ ʵ Ͽ Ȯϰ

ϴ 鿩 Ѵ.

ٸ 鿩 Ҹ 鼭 ܰ迡

谡 Ǵ ° Ⱦ ̹Ƿ Ƿ Ѵ.

Ⱦ  ùٸ Ǵ Ȯϱ ؼ հ Ƣ ()

հ հ Ʒ ϸ ϴ

̹Ƿ ߸ ̰ հ Ʒ 嵵 ϸ Ⱦ ùٸ

̴(׸ 2).

 

Ⱦ 8ʰ ϰ 30ȸ ݺ ܰ  Ѿ.

                 ׸ 1                                                                       ׸ 2

 

Ⱦ ¿ ڲġ ٴڿ а (׸ 3)

Ⱦ ¿ (׸ 4)

긮 ڼ Ⱦ (׸ 5)

긮 ڼ Ⱦ ϰ (׸ 6)

              ׸ 3                                                                        ׸ 4

                ׸ 5                                                                         ׸ 6

 2ܰ (Stage II)

ٿ 

㸮 ־ ô ҷϰ Ѵ. Ӹ

ְų ݴ ٸ ణ Ǵ Ʒ и鼭 ٿ ȮѴ.

㸮 ü ڷ ȵȴ. 㸮 ߾ ص ٷ հ (ҷ)

ϸ鼭 Ѵ(׸ 1).  Ⱦ  

߰Ѵ.

ȹٷ ٿ Ȯ (׸ 2) ٿ Ȯ ٷ

Ѵ.

 

ٿ 8ʰ ϰ 30ȸ ݺ ܰ Ѿ.

                   ׸ 1                                                 ׸ 2

( Ȳ渷)

ٷ ¿ Ⱦ Һ ų ׹ ְ Ѵ.

ʹ ָ Ⱦ Ǯų Ʒ ְ,

߻ Ƿ 鼭 Ų.

ٴ Ӹ ø ߰ų ٸ ߰Ѵ. 

 

 

 

׹߱ ڼ ٿٰ Ⱦ

ٷ Ʒ ٴڿ , Ʒ ׹߱ ڼ Ѵ.

Ӹ , 㸮 ߸ ġ ֵ Ѵ. 㸮 ߸ ġ Ⱦٰ

ٿ ϰ Ѵ.

                          

׹߱ ڼ ٸ ٿٰ Ⱦ

׹߱ ڼ ٸ ٿٰ Ⱦ

 

㸮ٰ 纹(quadratus lumborum and AO) 

θ 긮 

θ ڼ Ȳġ ̿Ͽ .

Ӹ, , ٸ ߸ ġ ֵ մϴ. ڼ Ⱦٰ ٿ

Ѵ.

긮 

¿ Ӹ, , ٸ ߸ġ ֵ Ⱦٰ ٿ

Ѵ.

 

θ ü(curl up)

ٷ ڼ ٸ ٸ ٸ θ. Ⱦ, ٿ,

¿ θ ʰ ü ø(׸ 1). ó Ʒ ¿

ϰ ͼ ÷ ڿ Ѵ(׸ 2).

ø 㸮 ũ Ƿ ݵ ü Ϻθ ø.

 

                ׸ 1                                                       ׸ 2

 

3ܰ 

physioball, sling ̿ 

ٴڿ ھ  physioball̳ sling ̿Ͽ Ҿ

ٴ  ھ  Ѵ.

ۿ ھ (functional training position with activation of core)

ڼ ھ Ȱϰ Ȱȭ ų , ھ ¿

ɱ׷ ɱ(squat), (lunge), ȱ(side step), Ͼ(standing up),

뵹 ֵ Ѵ.

 

       

ͼ ϻȰ̳ Ȱ ھ  Ѵ.

 

 

޵ ̳  ı⸦ Ͽ ھ Ȱȭ Ǵ

Ȯϰ ڰ ڽ ھ 鼭  ϸ ھ Ȱȭ

ִ.

                     

ϻȰ ̳ Ȱ Ǵ ھ ڵ Ȱȭ ǰ

츮 ǥ ִ ū ϴ ȭ ̷ ٰݰ ƴ϶ ǰ

Ű ھ  ñ ǥ ȴ.




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