골반 틀어짐 원인 교정 스트레칭 골반 통증

<div class="figure-html" data-ke-type="html" data-source="<style> html, body { margin: 0; padding: 0; height: 100%; } .container { position: relative; width: 100%; height: 100%; } .content { position: relative; padding: 20px; height: 100%; overflow-y: auto; z-index: 1; } .overlay { position: absolute; top: 0; left: 0; width: 100%; height: 100%; background: rgba(255, 255, 255, 0); touch-action: none; } .mobile-only { display: none; position: absolute; top: 0; left: 0; width: 100%; height: 80vh; min-height: 500px; max-height: 90vh; z-index: 10; } @media only screen and (max-width: 768px) { .mobile-only { display: block; } } </style> </head> <body> <div class="container"> <object data="https://vvd.bz/j3d" type="video/mp4" class="mobile-only"></object> </div> </body> <div _ngcontent-ng-c3571917390="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 400ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:28">골반 틀어짐, 이제 스트레칭으로 바로잡으세요!</h2><p data-sourcepos="3:1-3:104">골반 틀어짐은 다양한 원인으로 발생하며, 허리 통증, 다리 저림 등 다양한 불편함을 유발할 수 있습니다. 꾸준한 스트레칭은 골반 틀어짐을 교정하고 통증을 완화하는 데 큰 도움이 됩니다.</p><h3 data-sourcepos="5:1-5:14">골반 틀어짐의 원인</h3><ul data-sourcepos="7:1-10:0"> <li data-sourcepos="7:1-7:69"><strong>잘못된 자세:</strong> 오랫동안 앉아 있는 자세, 다리를 꼬고 앉는 자세 등 잘못된 자세는 골반 틀어짐의 주요 원인입니다.</li> <li data-sourcepos="8:1-8:70"><strong>불균형한 운동:</strong> 특정 근육만 과도하게 사용하거나, 한쪽으로만 무게를 실어 운동하는 경우 골반이 틀어질 수 있습니다.</li> <li data-sourcepos="9:1-10:0"><strong>외상:</strong> 교통사고, 스포츠 부상 등으로 인해 골반에 직접적인 충격을 받으면 틀어질 수 있습니다.</li> </ul><h3 data-sourcepos="11:1-11:16">골반 틀어짐 자가 진단</h3><ul data-sourcepos="13:1-18:0"> <li data-sourcepos="13:1-13:11">골반 높이가 다름</li> <li data-sourcepos="14:1-14:17">허리 통증이 한쪽으로 치우침</li> <li data-sourcepos="15:1-15:14">다리 길이가 달라 보임</li> <li data-sourcepos="16:1-16:18">골반 주변 근육이 뭉치고 아픔</li> <li data-sourcepos="17:1-18:0">걸음걸이가 불편함</li> </ul><h3 data-sourcepos="19:1-19:18">골반 틀어짐 교정 스트레칭</h3><p data-sourcepos="21:1-21:16"><strong>1. 고관절 스트레칭:</strong></p><ul data-sourcepos="23:1-26:0"> <li data-sourcepos="23:1-23:39">바닥에 앉아 한쪽 다리를 앞으로 뻗고, 다른 다리는 뒤로 굽힙니다.</li> <li data-sourcepos="24:1-24:34">앞으로 뻗은 다리의 발바닥을 잡고 상체를 앞으로 숙입니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b56d60d3327d786b&quot;,&quot;c_ace4d3ded59949ee&quot;,null,&quot;rc_90fd9ede5d70a776&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=Ic-JaITmJ8I"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="고관절 스트레칭 " src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQNA--mwxBgwWC0icRtYh3HevjQlbnhDQzcYW-QA5HyzJ4ylCrHS-SYA-xW3712"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=Ic-JaITmJ8I" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b56d60d3327d786b&quot;,&quot;c_ace4d3ded59949ee&quot;,null,&quot;rc_90fd9ede5d70a776&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcSg-IUWG8CFYnlyzc2Hu641oPbwT1I4yvlIlgdH-i46sw1qkFzHEP3ZG4a1_MDcfCUfjA0ho3Du2a4FyApH4L1SPtX9i5fxHlQX"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 고관절 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="27:1-27:14"><strong>2. 허리 비틀기:</strong></p><ul data-sourcepos="29:1-32:0"> <li data-sourcepos="29:1-29:26">바닥에 누워 무릎을 세우고 양팔을 벌립니다.</li> <li data-sourcepos="30:1-30:23">무릎을 오른쪽으로 천천히 넘겨 줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b56d60d3327d786b&quot;,&quot;c_ace4d3ded59949ee&quot;,null,&quot;rc_90fd9ede5d70a776&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" ://vnet-magazine.kr/2023/%EB%B4%84%EB%B0%94%EB%9E%8C-%ED%9C%98%EB%82%A0%EB%A6%AC%EB%A9%B0-%EC%B6%98%EA%B3%A4%EC%A6%9D-%EC%97%94%EB%94%A9-%EC%8A%A4%ED%8A%B8%EB%A0%88%EC%B9%AD/"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="허리 비틀기 스트레칭 " src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSl-cTh_7XIaCPwmqvprChc13OvpY6oKnUvKMsO7Z_aKSIsZXxL5Qdy5iANf2E2"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" ://vnet-magazine.kr/2023/%EB%B4%84%EB%B0%94%EB%9E%8C-%ED%9C%98%EB%82%A0%EB%A6%AC%EB%A9%B0-%EC%B6%98%EA%B3%A4%EC%A6%9D-%EC%97%94%EB%94%A9-%EC%8A%A4%ED%8A%B8%EB%A0%88%EC%B9%AD/" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b56d60d3327d786b&quot;,&quot;c_ace4d3ded59949ee&quot;,null,&quot;rc_90fd9ede5d70a776&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn2.gstatic.com/-tbn?q=tbn:ANd9GcR37mnb9RpzXlA4Xg35OyNU73B32NxG1wIzao0MvNsWI2wxyyFapN0OXkroibrlPI7wNsGlMTBbSUlPUMz_shJH7h6mighJBogy"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">vnet-magazine.kr</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 허리 비틀기 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="33:1-33:17"><strong>3. 골반 들어 올리기:</strong></p><ul data-sourcepos="35:1-38:0"> <li data-sourcepos="35:1-35:31">바닥에 누워 무릎을 세우고 발바닥을 바닥에 붙입니다.</li> <li data-sourcepos="36:1-36:28">엉덩이를 최대한 들어 올렸다가 천천히 내립니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b56d60d3327d786b&quot;,&quot;c_ace4d3ded59949ee&quot;,null,&quot;rc_90fd9ede5d70a776&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s:///lctpw0303/222918545790"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="골반 들어 올리기 스트레칭 " src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQYXDUwtuz1X3QfrDfKCQYhqq53abnvC4k62Ui1PpBpCRdkDF_9ccv70srguOb8"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s:///lctpw0303/222918545790" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b56d60d3327d786b&quot;,&quot;c_ace4d3ded59949ee&quot;,null,&quot;rc_90fd9ede5d70a776&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcQ-KZ_IQW4f8L4W7cwwlGTl85qFcme6Gb0Ip_PGSEX7cDyBoXlQ5aiwQrKZfPf4heWQ_PI-R4ttAvSs9DIBOsP2YJjBIu0m2a29_g"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt"></span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 골반 들어 올리기 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="39:1-39:11"><strong>4. 브릿지:</strong></p><ul data-sourcepos="41:1-44:0"> <li data-sourcepos="41:1-41:31">바닥에 누워 무릎을 세우고 발바닥을 바닥에 붙입니다.</li> <li data-sourcepos="42:1-42:29">엉덩이를 들어 올려 몸이 일직선이 되도록 합니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b56d60d3327d786b&quot;,&quot;c_ace4d3ded59949ee&quot;,null,&quot;rc_90fd9ede5d70a776&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=Hc-Mej28Vdk"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="브릿지 스트레칭 " src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQFVU4r6O-xv_l4PWM69l9JRuqz68W89eZwPgYNJGf0NqlQhXQN25AimggXDSns"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=Hc-Mej28Vdk" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b56d60d3327d786b&quot;,&quot;c_ace4d3ded59949ee&quot;,null,&quot;rc_90fd9ede5d70a776&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcSg-IUWG8CFYnlyzc2Hu641oPbwT1I4yvlIlgdH-i46sw1qkFzHEP3ZG4a1_MDcfCUfjA0ho3Du2a4FyApH4L1SPtX9i5fxHlQX"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 브릿지 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="45:1-45:14"><strong>5. 고양이 자세:</strong></p><ul data-sourcepos="47:1-50:0"> <li data-sourcepos="47:1-47:16">네발기기 자세를 취합니다.</li> <li data-sourcepos="48:1-48:54">허리를 아치형으로 만들면서 고개를 숙이고, 다시 허리를 둥글게 만들면서 고개를 들어 올립니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b56d60d3327d786b&quot;,&quot;c_ace4d3ded59949ee&quot;,null,&quot;rc_90fd9ede5d70a776&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=9T5shxOSpNw"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="고양이 자세 스트레칭 " src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcScysATZABLycnnkHABLJ-kouvQnhP9zAlKQsk8DobyOa4MGxdqJ3RCuzd4YTtJ"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=9T5shxOSpNw" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b56d60d3327d786b&quot;,&quot;c_ace4d3ded59949ee&quot;,null,&quot;rc_90fd9ede5d70a776&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcSg-IUWG8CFYnlyzc2Hu641oPbwT1I4yvlIlgdH-i46sw1qkFzHEP3ZG4a1_MDcfCUfjA0ho3Du2a4FyApH4L1SPtX9i5fxHlQX"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 고양이 자세 스트레칭 </div></div></single-image></response-element></div></li> </ul><h3 data-sourcepos="51:1-51:24">골반 통증 완화를 위한 추가적인 방법</h3><ul data-sourcepos="53:1-56:0"> <li data-sourcepos="53:1-53:47"><strong>따뜻한 찜질:</strong> 긴장된 근육을 이완시키고 통증을 완화하는 데 도움이 됩니다.</li> <li data-sourcepos="54:1-54:58"><strong>충분한 휴식:</strong> 과도한 운동은 오히려 통증을 악화시킬 수 있으므로 충분한 휴식을 취해야 합니다.</li> <li data-sourcepos="55:1-56:0"><strong>전문가의 도움:</strong> 스트레칭만으로 통증이 완화되지 않는 경우, 전문가(물리사, 정형외과 의사 등)의 도움을 받는 것이 좋습니다.</li> </ul><p data-sourcepos="57:1-57:73"><strong>주의:</strong> 갑작스러운 통증이나 심한 통증이 느껴진다면, 스트레칭을 중단하고 병원을 방문하여 한 진단을 받는 것이 중요합니다.</p><p data-sourcepos="59:1-59:56"><strong>꾸준한 스트레칭과 올바른 자세 유지</strong>를 통해 건강한 골반을 만들고, 통증 없는 삶을 누리세요!</p><p data-sourcepos="61:1-61:28"><strong>궁금한 점이 있다면 언제든지 질문해주세요.</strong></p><p data-sourcepos="63:1-63:98"><strong>참고:</strong> 위에 제시된 스트레칭 방법은 일반적인 경우에 적용될 수 있는 것이며, 개인의 상태에 따라 적절하지 않을 수 있습니다. 전문가와 상담 후 진행하는 것이 좋습니다.</p></div> "><div data-ke-class="article"><style> html, body { margin: 0; padding: 0; height: 100%; } .container { position: relative; width: 100%; height: 100%; } .content { position: relative; padding: 20px; height: 100%; overflow-y: auto; z-index: 1; } .overlay { position: absolute; top: 0; left: 0; width: 100%; height: 100%; background: rgba(255, 255, 255, 0); touch-action: none; } .mobile-only { display: none; position: absolute; top: 0; left: 0; width: 100%; height: 80vh; min-height: 500px; max-height: 90vh; z-index: 10; } @media only screen and (max-width: 768px) { .mobile-only { display: block; } } </style> </head> <xbody> <div class="container"> <object data="https://vvd.bz/j3d" type="video/mp4" class="mobile-only" allowNetworking='internal' allowScriptAccess='sameDomain'></object> </div> </xbody> <div _ngcontent-ng-c3571917390="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 400ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:28">골반 틀어짐, 이제 스트레칭으로 바로잡으세요!</h2><p data-sourcepos="3:1-3:104">골반 틀어짐은 다양한 원인으로 발생하며, 허리 통증, 다리 저림 등 다양한 불편함을 유발할 수 있습니다. 꾸준한 스트레칭은 골반 틀어짐을 교정하고 통증을 완화하는 데 큰 도움이 됩니다.</p><h3 data-sourcepos="5:1-5:14">골반 틀어짐의 원인</h3><ul data-sourcepos="7:1-10:0"> <li data-sourcepos="7:1-7:69"><strong>잘못된 자세:</strong> 오랫동안 앉아 있는 자세, 다리를 꼬고 앉는 자세 등 잘못된 자세는 골반 틀어짐의 주요 원인입니다.</li> <li data-sourcepos="8:1-8:70"><strong>불균형한 운동:</strong> 특정 근육만 과도하게 사용하거나, 한쪽으로만 무게를 실어 운동하는 경우 골반이 틀어질 수 있습니다.</li> <li data-sourcepos="9:1-10:0"><strong>외상:</strong> 교통사고, 스포츠 부상 등으로 인해 골반에 직접적인 충격을 받으면 틀어질 수 있습니다.</li> </ul><h3 data-sourcepos="11:1-11:16">골반 틀어짐 자가 진단</h3><ul data-sourcepos="13:1-18:0"> <li data-sourcepos="13:1-13:11">골반 높이가 다름</li> <li data-sourcepos="14:1-14:17">허리 통증이 한쪽으로 치우침</li> <li data-sourcepos="15:1-15:14">다리 길이가 달라 보임</li> <li data-sourcepos="16:1-16:18">골반 주변 근육이 뭉치고 아픔</li> <li data-sourcepos="17:1-18:0">걸음걸이가 불편함</li> </ul><h3 data-sourcepos="19:1-19:18">골반 틀어짐 교정 스트레칭</h3><p data-sourcepos="21:1-21:16"><strong>1. 고관절 스트레칭:</strong></p><ul data-sourcepos="23:1-26:0"> <li data-sourcepos="23:1-23:39">바닥에 앉아 한쪽 다리를 앞으로 뻗고, 다른 다리는 뒤로 굽힙니다.</li> <li data-sourcepos="24:1-24:34">앞으로 뻗은 다리의 발바닥을 잡고 상체를 앞으로 숙입니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_b56d60d3327d786b","c_ace4d3ded59949ee",null,"rc_90fd9ede5d70a776",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=Ic-JaITmJ8I"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="고관절 스트레칭 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcQNA--mwxBgwWC0icRtYh3HevjQlbnhDQzcYW-QA5HyzJ4ylCrHS-SYA-xW3712"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=Ic-JaITmJ8I" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_b56d60d3327d786b","c_ace4d3ded59949ee",null,"rc_90fd9ede5d70a776",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcSg-IUWG8CFYnlyzc2Hu641oPbwT1I4yvlIlgdH-i46sw1qkFzHEP3ZG4a1_MDcfCUfjA0ho3Du2a4FyApH4L1SPtX9i5fxHlQX"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 고관절 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="27:1-27:14"><strong>2. 허리 비틀기:</strong></p><ul data-sourcepos="29:1-32:0"> <li data-sourcepos="29:1-29:26">바닥에 누워 무릎을 세우고 양팔을 벌립니다.</li> <li data-sourcepos="30:1-30:23">무릎을 오른쪽으로 천천히 넘겨 줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_b56d60d3327d786b","c_ace4d3ded59949ee",null,"rc_90fd9ede5d70a776",null,null,"ko",null,null,null,null,1,0]];mutable:true" ://vnet-magazine.kr/2023/%EB%B4%84%EB%B0%94%EB%9E%8C-%ED%9C%98%EB%82%A0%EB%A6%AC%EB%A9%B0-%EC%B6%98%EA%B3%A4%EC%A6%9D-%EC%97%94%EB%94%A9-%EC%8A%A4%ED%8A%B8%EB%A0%88%EC%B9%AD/"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="허리 비틀기 스트레칭 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcSl-cTh_7XIaCPwmqvprChc13OvpY6oKnUvKMsO7Z_aKSIsZXxL5Qdy5iANf2E2"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" ://vnet-magazine.kr/2023/%EB%B4%84%EB%B0%94%EB%9E%8C-%ED%9C%98%EB%82%A0%EB%A6%AC%EB%A9%B0-%EC%B6%98%EA%B3%A4%EC%A6%9D-%EC%97%94%EB%94%A9-%EC%8A%A4%ED%8A%B8%EB%A0%88%EC%B9%AD/" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_b56d60d3327d786b","c_ace4d3ded59949ee",null,"rc_90fd9ede5d70a776",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcR37mnb9RpzXlA4Xg35OyNU73B32NxG1wIzao0MvNsWI2wxyyFapN0OXkroibrlPI7wNsGlMTBbSUlPUMz_shJH7h6mighJBogy"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">vnet-magazine.kr</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 허리 비틀기 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="33:1-33:17"><strong>3. 골반 들어 올리기:</strong></p><ul data-sourcepos="35:1-38:0"> <li data-sourcepos="35:1-35:31">바닥에 누워 무릎을 세우고 발바닥을 바닥에 붙입니다.</li> <li data-sourcepos="36:1-36:28">엉덩이를 최대한 들어 올렸다가 천천히 내립니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_b56d60d3327d786b","c_ace4d3ded59949ee",null,"rc_90fd9ede5d70a776",null,null,"ko",null,null,null,null,1,0]];mutable:true" s:///lctpw0303/222918545790"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="골반 들어 올리기 스트레칭 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcQYXDUwtuz1X3QfrDfKCQYhqq53abnvC4k62Ui1PpBpCRdkDF_9ccv70srguOb8"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s:///lctpw0303/222918545790" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_b56d60d3327d786b","c_ace4d3ded59949ee",null,"rc_90fd9ede5d70a776",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQ-KZ_IQW4f8L4W7cwwlGTl85qFcme6Gb0Ip_PGSEX7cDyBoXlQ5aiwQrKZfPf4heWQ_PI-R4ttAvSs9DIBOsP2YJjBIu0m2a29_g"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt"></span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 골반 들어 올리기 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="39:1-39:11"><strong>4. 브릿지:</strong></p><ul data-sourcepos="41:1-44:0"> <li data-sourcepos="41:1-41:31">바닥에 누워 무릎을 세우고 발바닥을 바닥에 붙입니다.</li> <li data-sourcepos="42:1-42:29">엉덩이를 들어 올려 몸이 일직선이 되도록 합니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_b56d60d3327d786b","c_ace4d3ded59949ee",null,"rc_90fd9ede5d70a776",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=Hc-Mej28Vdk"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="브릿지 스트레칭 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcQFVU4r6O-xv_l4PWM69l9JRuqz68W89eZwPgYNJGf0NqlQhXQN25AimggXDSns"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=Hc-Mej28Vdk" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_b56d60d3327d786b","c_ace4d3ded59949ee",null,"rc_90fd9ede5d70a776",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcSg-IUWG8CFYnlyzc2Hu641oPbwT1I4yvlIlgdH-i46sw1qkFzHEP3ZG4a1_MDcfCUfjA0ho3Du2a4FyApH4L1SPtX9i5fxHlQX"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 브릿지 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="45:1-45:14"><strong>5. 고양이 자세:</strong></p><ul data-sourcepos="47:1-50:0"> <li data-sourcepos="47:1-47:16">네발기기 자세를 취합니다.</li> <li data-sourcepos="48:1-48:54">허리를 아치형으로 만들면서 고개를 숙이고, 다시 허리를 둥글게 만들면서 고개를 들어 올립니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_b56d60d3327d786b","c_ace4d3ded59949ee",null,"rc_90fd9ede5d70a776",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=9T5shxOSpNw"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="고양이 자세 스트레칭 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcScysATZABLycnnkHABLJ-kouvQnhP9zAlKQsk8DobyOa4MGxdqJ3RCuzd4YTtJ"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=9T5shxOSpNw" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_b56d60d3327d786b","c_ace4d3ded59949ee",null,"rc_90fd9ede5d70a776",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcSg-IUWG8CFYnlyzc2Hu641oPbwT1I4yvlIlgdH-i46sw1qkFzHEP3ZG4a1_MDcfCUfjA0ho3Du2a4FyApH4L1SPtX9i5fxHlQX"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 고양이 자세 스트레칭 </div></div></single-image></response-element></div></li> </ul><h3 data-sourcepos="51:1-51:24">골반 통증 완화를 위한 추가적인 방법</h3><ul data-sourcepos="53:1-56:0"> <li data-sourcepos="53:1-53:47"><strong>따뜻한 찜질:</strong> 긴장된 근육을 이완시키고 통증을 완화하는 데 도움이 됩니다.</li> <li data-sourcepos="54:1-54:58"><strong>충분한 휴식:</strong> 과도한 운동은 오히려 통증을 악화시킬 수 있으므로 충분한 휴식을 취해야 합니다.</li> <li data-sourcepos="55:1-56:0"><strong>전문가의 도움:</strong> 스트레칭만으로 통증이 완화되지 않는 경우, 전문가(물리사, 정형외과 의사 등)의 도움을 받는 것이 좋습니다.</li> </ul><p data-sourcepos="57:1-57:73"><strong>주의:</strong> 갑작스러운 통증이나 심한 통증이 느껴진다면, 스트레칭을 중단하고 병원을 방문하여 한 진단을 받는 것이 중요합니다.</p><p data-sourcepos="59:1-59:56"><strong>꾸준한 스트레칭과 올바른 자세 유지</strong>를 통해 건강한 골반을 만들고, 통증 없는 삶을 누리세요!</p><p data-sourcepos="61:1-61:28"><strong>궁금한 점이 있다면 언제든지 질문해주세요.</strong></p><p data-sourcepos="63:1-63:98"><strong>참고:</strong> 위에 제시된 스트레칭 방법은 일반적인 경우에 적용될 수 있는 것이며, 개인의 상태에 따라 적절하지 않을 수 있습니다. 전문가와 상담 후 진행하는 것이 좋습니다.</p></div> </div></div>