1> 유닛 1-A mat 동작 타겟머슬, 작용
<supine>
Breathing(imprinting) - 코어 : activation
(pelvic floor m. transeverse abdominis, diaphragm, multifidus)
Nose nod - suboccipital group : lengthening
(rectus capitis posterior major, rectus capitis posterior minor
obliquus capitis superior, obliquus capitis inferior)
Nose circle - suboccipital group : eccentric contraction
(rectus capitis posterior major, minor, obliquus capitis superior, inferior)
Head roll - rectus capitis posterior major, obliquus capitis inferior,
sternocleidomastoid, scalenus anterior, medeus, posterior,
splenius capitis, cervicis : eccentric contraction
Shoulder shrug - rhomboid major, minor : lengthening
Arm float - deltiod, coracobrachialis : eccentric contraction
Arm over head - deltoid, biceps, coracobrachialis, latissimus dorsi
: eccentric contraction, scapulohumeral rhythm cognition
Alternative arm over head - deltoid, biceps, coracobrachialis, latissimus dorsi
: eccentric contraction, coordination
Single leg slide - transverse abdomins, external abdominal oblique,
internal abdominal oblique : activation, isometric contraction
Single knee float - iliopsoas, rectus femoris, saltorius, TFL, adductor longus,
pectineus : activation
Up up down down - transverse abdomins, external abdominal oblique,
internal abdominal oblique : strengthening
Arm opening - pectoralis major, pectoralis minor : eccentric contrection
Arm slide - rotator cuff : activation
pectoralis major, pectoralis minor, deltoid, latissimus dorsi : eccentric contrection
Single knee side - external abdominal oblique, internal abdominal oblique : activation
Knee tag - obliquus internus abdominis, obliquus externus abdominis, rotator longus,
rotator brevis, multifidus, gluteus maximus, TFL : activation
Bridge side to side - obliquus internus abdominis, obliquus externus abdominis,
rotator longus, rotator brevis, multifidus, gluteus maximus, TFL : relaxation
Knee to chest - erector spine, gluteus maximus : lengthening
Double knee circle - erector spine, gluteus maximus : eccentric contraction
Alternative arm and leg slide - abdominal m : activation
deltiod, pectoralis, quadriceps, iliopsoas : eccentric contraction
Diagonal knee press - obliquus internus abdominis, obliquus externus abdominis,
psoas major : activation
Single knee stir - gluteus, iliopsoas, piriformis, adductor, pectineus, sartorius,
gracilis, TFL, rectus femoris : eccentric contraction
Single knee circle - gluteus, iliopsoas, piriformis, adductor, pectineus, sartorius,
gracilis, TFL, rectus femoris : eccentric contraction
Pelvic floor lift - pelvic floor m : strenthening
Pillow squeeze - adductor magnus, adductor longus, adductor brevis, pectineus, gracilis : strenthening
Lifted frog - adductor magnus, adductor longus, adductor brevis, pectineus, gracilis : relaxation
Pelvic clock - iliopsoas, rectus femoris : lengthening
transverse abdomins, external abdominal oblique, internal abdominal oblique,
pyramidalis : activation
Hip flexor stretch - iliopsoas, rectus femiris : lengthening
Hamstring stretch(with towel) - hamstring m : lengthening
<prone>
Breathing(stomach lift) - 코어 : activation
(pelvic floor m. transeverse abdominis, diaphragm, multifidus)
Single elbow up - teres minor, infraspinatus : strangthening
Diamond press - thoracic erector spine m, latissimus dorsi : strangthening
Single leg lift - gluteus maximus, hamstring m : strangthening
Chest head lift - erector spine : strangthening
Single arm lift - deltoid, lower trapezius, thoracic erector spine m : strangthening
Shoulder pull down - latissimus dorsi, lower trapezius, erector spine m : strangthening
<side lie>
Breathing - 코어, external oblique abodminis, internal oblique abdominis : activation
Side leg lift - gluteus medius, gluteus minimus, TFL : strangthening
Inside thigh lift - adductor magnus, adductor longus, adductor brevis, pectineus, gracilis : strenthening
Side leg circle - gluteus, TFL, rectus femiris, adductor m, hamstring : strangthening
Clam - gluteus maximus, gluteus medius, gluteus minimus, piriformis : strangthening
Arm opening - pectoralis, biceps brichii, teres major, latissimus dorsi : lengthening
<4 point>
Breathing(retraction) - 코어 : activation
(pelvic floor m. transeverse abdominis, diaphragm, multifidus)
Cat stretch - erector spine, trapezius, rhomboid : lengthening
Single arm lift - deltoid, supraspinatus, coracobrachialis, biceps brachii, 코어 : strangthening
Single leg lift - gluteus maximus, hamstring m, 코어 : strangthening
erector spine : eccentric contraction
Alternative arm and leg lift - gluteus maximus, hamstring m, 코어 : strangthening
erector spine : eccentric contraction
Rest position - erector spine : relaxation
Kneeling hamstring stretch - hamstring : lengthening
<sitting>
Breathing - 코어, erector spine : activation
Pelvic floor lift - pelvic floor m : strengthening
Frog stretch - erector spine : eccentric contraction
Mid spine extension - erector spine : concentric contraction
<standing>
Breathing(imprinting) - 코어, erector spine : activation
2> 근육별 촉진 방법 및 움직임 혹은 스트레칭 방법 : 동영상 촬영 - 이메일에 첨부
3> Ankle and Foot 기능해부학 - 사진 첨부