🎯 허리 건강 비밀 꿀팁: 전방 골반 기울기 교정하기
1. ❓ 전방 골반 기울기란 무엇인가?
- 골반이 앞으로 기울어지고, 척추가 매우 심하게 ‘S자’ 곡선을 그리는 자세를 의미한다.
- 연구에 따르면, _남성의 85%와 여성의 75%_가 전방 골반 기울기를 가지고 있다고 보고되었다.
- 원인:
- 오랜 시간 앉아 있기
- 신체 활동 부족
- 현대인의 생활습관과 관련됨
2. 🔍 잘못 알려진 교정 필요성
- 흔히 들리는 설명:
- ‘배가 더 뚱뚱해 보여서 교정 필요’
- ‘자세를 바꿔야 한다’
- 그러나, 본 강좌에서는 반대 의견 제시:
- 전방 골반 기울기를 교정하지 않으면 운동이나 일상생활에서 어려움이 발생한다.
- 허리 통증으로 인해 운동을 두려워하거나, 가장 심한 경우 병원까지 가야 하는 상황도 일어날 수 있다.
- 문제의 악순환:
- 허리 통증 → 오래 서 있기 어려움 → 활동 제한 → 건강 악화
3. 🧬 원인과 관련 근육 불균형의 이해
- 1980년대 Dr. Janda의 연구 개념인 ‘Lower Crossed Syndrome’ 소개
- 근육 관계 및 몸의 균형 설명:
- 그림에서 ‘X’로 표시된 근육들이 약하고, 반대 근육이 긴장됨
- 근육 간의 ‘relation’(관계)과 ‘balance’(균형)이 핵심
- 근육 불균형은 자칫 잘못된 운동 수행 시 문제를 일으킬 수 있음
- 결론:
- 골반 기울기 문제는 한 근육이 과하거나 약해서 생기는 게 아니며, 복수의 근육이 관련된 ‘복합적 문제’임
4. 🏋️♂️ 교정을 위한 종합 운동 루틴 (5~8분)
- 목표:
- 약한 근육 강화
- 긴장된 근육 이완 및 스트레칭
- 대상 근육:
- 복근, 둔근, 햄스트링
- 허리 근육(Lumbar Extensor)
- 전경근(Hip Flexors)
4.1 pelvis rotation — Pelvic ‘Bird Dog’ 자세
- 방법:
- 무릎 꿇고 선 뒤, 양손을 앞에 놓고 ‘Bird Dog’ 자세 취하기
- 골반을 앞으로 뒤로 회전
- 목적:
- 골반 가동성 개선, 운동 시작 전에 반드시 수행
4.2 복부운동 — Hollow Body Hold
- 방법:
- 평평한 바닥에 누워 무릎 구부리고, 등은 바닥에 붙이기
- 손으로 공간 없게 허리 누르기, 20초 유지
- 난이도에 따라 다리 올리고, ‘Tuck’ 포지션이나 ‘Straight Body’ 로 변경
- 효과:
- 복부 강화, 허리 안정
4.3 둔근과 햄스트링 강화 — Glute Bridge
- 방법:
- 발바닥은 바닥에 대고, 골반을 들어 올림
- 무릎 위치와 발 슬라이딩 여부에 따라 난이도 조절
- 10회 반복, 끝까지 올바르게 수행
- 목적:
- 골반 위치 교정 및 근육 균형 회복
4.4 허리 근육 이완 — Back Stretch
- 방법:
- 의자 또는 벽을 이용하여 허리 뒤쪽 스트레칭
- 전방으로 엉덩이 및 상체를 기울이기
- 30초간 유지, 반복
4.5 등근육 늘리기 — Latissimus Dorsi 스트레칭
- 방법:
- 팔을 위로 올려 ‘아치’ 만들기, 손 뻗기
- 엘보가 구부러지면 근육이 단축되어 있다는 신호
- 20초 지속, 최대한 펴기
4.6 전경근 스트레칭 — 런지 후 골반 회전
- 방법:
- 한쪽 무릎을 바닥에 대거나, 강도 높게 수행
- 몸통을 앞으로 숙이거나, 골반을 뒤로 누르는 자세 유지
- 양쪽 각각 20초씩 교차 수행
- 주의:
- 허리 아치를 피하며 운동 수행
5. 🗓️ 추천 실천 방법
- 루틴 수행:
- ‘A’ 세트: 워밍업 — 골반 회전 (1회)
- ‘B’ 세트: 근력과 스트레칭 — Hollow Body, Glute Bridge 반복 (3세트)
- ‘C’ 세트: 마무리 스트레칭 — 등, 전경근 늘이기 (1~2세트)
- 지속 기간:
- 1년 이상 꾸준히 수행하는 것이 권장됨
- 일상에서 매일 5~8분 투자
- 장기적 습관화:
- 치솔질과 비슷하게, 꾸준히 노력하면 점차 운동이 쉬워지고 효과도 나타남
6. 🎯 결론 및 격려 메시지
- 1년 동안 체계적 관리가 중요하며, 꾸준히 노력할수록 몸의 변화가 진행됨
- 건강한 허리와 자세를 위해 습관을 만들어 가길 권장
- 본 강좌가 도움이 되었다면 좋아요, 구독, 알림 설정 부탁한다
- ‘Master Choi’, 최하늘이 빠르고 건강한 삶의 길잡이 되겠다
Tip: 운동 시작 전 ‘알파벳 A’ 워밍업으로 몸을 푸는 것 잊지 말기!
대본
Welcome, I'm Master Choi Today's Secret Method is about the common back problem that most people have. Anterior Pelvic Tilt is what I'm going to talk about. What is Anterior Pelvic Tilt The pelvis tilting forward and the back having a very severe 'S' shape is called Anterior Pelvic Tilt Study says that 85% of male and 75% of female have Anterior Pelvic Tilt. Surprised with the number? I was surprised too. The cause is the long time sitting or the lack of physical activity if you think of the lifestyle of modern people, it's normal. When I searched about Anterior Pelvic Tilt, on the question 'Why one needs to fix Anterior Pelvic Tilt?' 'Because their belly looks bigger' 'Let's change the posture' those were the explanations given Of course, there is a big difference like this. but I want to give you the opposite advice With resolving Anterior Pelvic Tilt, the belly looking flatter is the tiniest reason to workout It's not about looking like you have a flat belly, You need to lose weight to have a flat belly but with Anterior Pelvic Tilt When working out, or in daily life after you work out, you'll have difficulty. Then you won't want to work out. In worse scenario, those who couldn't move with the disc may have to go to the hospital (the next day) which is why lots of people get afraid of workouts and get more distanced from workouts. Thus let's think about this If you can't get the back right you can't stand for much long, meaning you can't run for long and you can't sit for long, so you can't ride on a bicycle it hurts on a chair so you won't focus on your work either. If your back hurts. To end this bad cycle in this Secret Method I'll talk briefly about the cause of Anterior Pelvic Tilt. By learning routine related to it, workouts that can be effectively followed were organized. To explain this Anterior Pelvic Tilt simply, It goes back to 1980s There's Dr. Janda Due to Dr. Janda, Lower Crossed Syndrome, for anyone to easily understand the complex relations of muscles, a simple model was made. If you look at the picture, the lines expressed as an X in this location, the muscles of this axis are weak and the opposite muscles are tightened the pelvis tilts according to the muscle's power and the body loses balance 'Gets an imbalance' that's how it is explained. You don't need to remember all these, but you need to remember 2 keywords, keywords 'relation' and 'balance' I'm explaining this to you ahead because it's not about strengthening one muscle to resolve this but lots of muscles should be related, and maintain balance. Thus, Anterior Pelvic Tilt occurs due to the imbalance of the body so it's not about a specific workout to resolve it but you need to resolve many complex problems at once. Similarly, if you are doing one particular workout, and picky about the food you eat, it's not that your body will get better because you are working out, but you may actually get an issue due to the imbalance in workout. So the routine we're learning today is going to strengthen the weak areas Loosen the tight areas along with the stretching. We'll work out the abs, Glute &Hamstring, and we'll relax Lumbar Extensors which is around the back. Hip Flexors are included to stretch the frontal thigh to the inner part of the pelvis I will combine them into a routine that can be followed in 5 to 8 minutes. First we'll practice rotating the pelvis. Put two hands in front of you and stand on your knees, It's the 'Bird Dog' posture. Rotate your pelvis forward and backward. Today's workouts are all about pelvic rotation and if your pelvis doesn't work with this simple workout for harder ones later the pelvis would move on its own and ruin the routine so try it yourself, if you have a mirror look into the mirror if you don't have a mirror, try filming with a camera, and practice. The first workout is abs exercise using Hollow Body Hold. Lie on a flat surface and fold the legs and press the back to the floor. If you try to put your hand between the floor and the back it will, at first but roll the pelvis and press the back so that the hand can't get through. We'll hold for 20 seconds. If it's easy, then raise your legs and do Hollow Body Tuck Position Hold and if your back is arched while lifting the legs it means it's too hard for you make sure your back is flat, press it down and if you could do the Tuck Position Hold then go to Straight Body Hollow Hold and straighten your legs and if your back again arches while straightening that's not a good posture. So press the back to the floor and tighten your abs So press the back to the floor and tighten your abs so that the back doesn't arch even with high pressure, work out your abs. Second workout is Glute Bridge. We're working out the hips and the back thigh, that were mentioned earlier. I'll explain it in 3 movements. But before that if there's an anterior tilt like this, you'll try to raise your chest but tighten your back thigh and hips because it's weak here Pelvis at where you want, you have to workout until the neutral location. It will be hard. Feet flat on the ground with pelvis up is the easiest one, and if you slide the feet that's a big heavier and if you slide one foot that's a very heavy exercise Do it according to your level and do 10 of them. While repeating it 10 times, the last one cannot get loose. Please choose the level with which you can do it right from the beginning to the end. The third one is the stretching It's the back that I mentioned while talking about Erector spinae muscle. The beginners can use the chair to let the torso trop and if it's easy for you you can do the Korean Squat if you need one, hold workout tools, chair or bed and tilt your torso forward. you can bend a bit forward. and if it's easy you can bend it a lot like me. Hold this for 30 seconds and if you move a bit back and forth it helps a lot too. Almost done. The fourth one is, We'll stretch the Latissimus dorsi that's wide spread in the back While talking about back, we are suddenly doing this because Lats are there until the lower end of the back so it does make an effect you must've seen this exercise with the open chest like this but we'll roll the back roundly like this. Arch it upwards And straighten your hands as if you are stretching upwards. If your lats is short your elbows will try to bend. You can try as much as you can to straighten it. It will feel refreshing. The final fifth one is from a lunge to rotation of the pelvis like this. As I explained earlier, you can feel the stretch of the frontal thigh and the inward muscle of the pelvis While doing this, you should caution that if you bend your torso forward or rotate your pelvis backwards, because it will make your back arch, the stretching won't be properly done. So think as if there is a wall behind you and push your back backwards. Beginners can have their knees on the ground and if you want it harder get the knee off of the ground for a stronger stretching. Do it on one side and on the other, for 20 seconds Do it alternatively. I'll now explain to you how to do this. Do this Warm up Alphabet A set once. So only do once for the warm up before the exercise and go to B. We'll alternate between B1 and B2 for 3 sets. So hold the Hollow Body for 20 seconds and take a breath and do the Glute Bridge and then take a breath and hold the Hollow Body again for 20 seconds and take a breath and that's how you go around 3 times Once you are done working out like this, then go to C. Go from C1, 2, 3 in order and do 12 sets of this. So do 1, 2, 3 once if that's not enough do 1, 2, 3 again then A,B,C will be all done. For how long it should be done. for high performance exercises the trainings for things like problems in the body posture it is advised that you do it consistently for a year after the problem is solved. People get shocked when I say 1 year but think of brushing your teeth. You do it for your entire life Why do you think it's long to take care of your body for a year? So in a long term it is taking care of your body. That's important so cherish it and think of it as you are taking good care of it Invest 58 minutes a day. Brushing teeth takes 10 minutes a day with 3 times so I don't think it's a long time and the better you make these habits right the closer you will get to the workouts you like. The workout routines that you think are hard will get easier. I prepared this video to help you guys. If it was helpful please don't forget to like and subscribe and enable notification to get the next Secret Method as well. I am Master Choi, Choi Haneul who will let the fast path to your development. Thank you.