자세의 종류 : 스웨이백/Sway Back/Back Knee/Bowleg/무릎과신전`

출처 : Fixtheneck

 

 

3. Sway Back Posture
— Upper Body: Forward head; Long kyphosis of the Thoracic spine extends into lumbar region; Sunken 가라앉은 chest; Shoulders, rounded forward and shoulder blade anchoring weak. Upper trunk shifted rearward 뒤쪽으로.
— Lower Body: Pelvis tilts backward, causing flattening of the lumbar spine, but it doesn't appear flattened because the upper trunk shifts or sways to the rear. There is no body-wide 먼 뜻일까? forward tilt as in Flat Back. The shifting backwards of the upper trunk results in elongation and weakening of the External Oblique, an abdominal muscle, while upper fibers of the Internal Oblique, another abdominal muscle, are shortened and tight, to pull the rib cage back forward. Chest muscles (pectorals and intercostals) are short and tight. Hip Flexors, especially the Iliopsoas, are weak and can't oppose the pull of the short, tight Hamstrings, which tilt the pelvis backward.
Hips and Knees bend backwards in hyper-extension.

To Correct:
— For Upper Body: Fix the Shoulder Blade Exercise to improve forward head, pull shoulders back, strengthen shoulder blade anchoring, and free up neck motion. For tight chest muscles and upper abdominals, do Thumbs-Up and Bruegger Exercises, Wall Angels or Wall Standing Exercise, also Pectoralis Minor Stretch (note precautions), and frequently remind oneself to keep the chest lifted. Take some deep breaths during the day and notice how good it feels for the lungs to expand unimpeded when the chest is lifted.

상체 운동의 경우 특히 가슴과 상부 등운동은 플랫백과 동일하다. 소흉근 스트레칭 해주고! 숨 잘 쉬고 !

— Lower Body: Loosen locked pelvis with hip extensor (Hamstring) stretches. Do Pelvic tilts to increase pelvic flexibility. Strengthen External Oblique with Wall Standing Exercises, and Alternate Leg Raises (no double leg lifting), which also strengthens weak hip flexors. Or do other hip flexor strengthening exercises.

한 다리씩 들어 올리는 리프트 앤 로어 같은 동작을 하여 외복사근 강화를 시켜줌. 두 다리씩 허리 쪽에 무리도 오지만 한다리씩 ㅇㅇ 한쪽 복사근씩 운동해주기. 

 

— The Knees: Remind oneself frequently to relax the knees and avoid hyperextension, which worsens Postural Bowlegs---›

 

Bow Leg. 그릇모양의 다리. Genu Varum . 즉 오다리. 내반슬을 의미. 

 

4. Postural Bowlegs is caused by internal rotation of the femurs toward the front of the hip. Thighs, knees and feet rotate inward toward the front center of the body. The feet seem to collapse slightly inward (pronation) as body weight is borne 전달되다 bear 과거분사  more on the inside of the sole of the foot. From Kendall et al.— "An apparent bowing.... results from a combination of medial rotation of the hip/femur, hyper-extension of the knee joint and pronation of the foot. Medial rotation of the thigh plus pronation of the foot do not result in bowing unless accompanied by hyperextension. ... Correction depends on use of appropriate shoe corrections [e.g. New Balance has athletic shoes with slanted 비스듬한 heels designed for pronation-prone runners], exercises to correct pronation, exercises to strengthen hip lateral rotators and cooperation by the subject in avoiding a position of knee hyperextension."
To Help Improve: Stand with feet 4 inches apart and toeing out slightly. Relax knees so not stiff or bent. Tighten buttocks 앉을 때 의자에 닿는 엉덩이 부분. 좌골? to rotate legs slightly outward (until kneecaps face directly forward). Tighten muscles that lift the arches of the feet, rolling the weight slightly toward outer borders of feet.* It may not be possible to totally eliminate postural bow legs because there may be structural factors as well. This is true of those in my family with bow legs. What is obvious, though, is that when they correct their sway back posture and stop hyperextending hips and knees, the appearance of their bow legs is much improved. Sometimes postural bowlegs is compensatory보상 for Knock-Knees, which must be fixed first.* (See a physical therapist for help correcting both postural bowlegs and knock-knees.)

 

한줄 요약. 오다리는 대퇴 내회전의 경우가 많으므로 외회전 연습을 해본다. 사실 나도 필라테스 v position 하면서 많이 좋아졌다. 대둔근 힘과 코어힘이 생기면서도부터 다리도 많이 좋아짐.. 둔근해 ^ 0^)==@

 

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