운동치료 모음 (정리중)

[여인호]

* 발

-short foot exercise : http://cafe.daum.net/panicbird/OUdz/16

-tibialis posterior exercise : http://cafe.daum.net/panicbird/OUdz/17

-big 3 exercise : http://cafe.daum.net/panicbird/OUdz/62

* 무릎

- big3 : http://cafe.daum.net/panicbird/ORJ1/48

- hamstring strengthening exercise : http://cafe.daum.net/panicbird/ORJ1/30 (그림),

                                                    http://www.youtube.com/watch?v=Vh5N-wsjxaY (동영상)

* lumbo-pelvic-hip

-전면부 hip stretching : http://cafe.daum.net/panicbird/RUBK/17 (그림)

  http://www.youtube.com/watch?v=vQ8NJRCSyb4 (kneeling) , http://www.youtube.com/watch?v=sedMnxVxKo4 (standing)

  http://www.youtube.com/watch?v=OV3cIgzEl9s (psoas muscle stretching)

-고관절(hip joint) 관절가동, 수기저항운동, 자가운동, 기능적 운동법 : http://cafe.daum.net/panicbird/QzIa/56 (그림)

-골반 전후방 경사 : http://blog.naver.com/freer9/220122370998

-abdominal hollowing : http://www.youtube.com/watch?v=qPksfqVwAKo , http://www.youtube.com/watch?v=Lttvf_F5Bco

-abdominal bracing : http://www.youtube.com/watch?v=SZPMhtcdyDM 

-TFL-ITB stretching : http://www.youtube.com/watch?v=jhCwJLF3AnY

-trunk rotation : http://cafe.daum.net/panicbird/ORIV/94

-맥길 big 3 : http://cafe.daum.net/panicbird/ORIV/56 (그림)

  http://www.youtube.com/watch?v=Ghe2-bYgIVs (side bridge 1), http://www.youtube.com/watch?v=xKglcf6r7Gw (2)

  http://www.youtube.com/watch?v=u_iG_DWLdN8 (advanced side bridge - plank)

  http://www.youtube.com/watch?v=hMTp5zQB0Os (curl up)

  http://www.youtube.com/watch?v=66hsHilqu4E (bird dog)

-sahrmann lower abdominal exercise : http://cafe.daum.net/panicbird/OJs0/7

  http://www.youtube.com/watch?v=lbWSwjVHTvM (1)

  http://www.youtube.com/watch?v=Lx6-vmhzhcU (2)

  http://www.youtube.com/watch?v=lftJxhynsdc (3) 

  http://www.youtube.com/watch?v=X5sDEl5fVAM (4)

  http://www.youtube.com/watch?v=7lHo50KvVFc (5)

-Mckenzie exercise : http://www.youtube.com/watch?v=wBOp-ugJbTQ

-clam shell exercise : http://www.youtube.com/watch?v=Uz6sps2dYKU

-cat camel exercise : http://www.youtube.com/watch?v=SO2UvHDxGU8 

* mid-thoracic

- 브뤼거 method : http://cafe.daum.net/panicbird/QvpF/18

- 브뤼거 호흡운동 : http://www.youtube.com/watch?v=Lgm3j66fpBA

-브뤼거 이완 자세, 짐볼을 이용한 kyphosis 신장, 칼라의 wall slide : http://cafe.daum.net/panicbird/QirL/5

* neck

- chin in exercise : http://cafe.daum.net/panicbird/OUbm/113

- deep neck flexor strengthening exercise : http://cafe.daum.net/panicbird/OUbm/40 , http://cafe.daum.net/panicbird/RUDq/27

* shoulder

- shoulder girdel complex : http://cafe.daum.net/panicbird/QzIa/53 , http://cafe.daum.net/panicbird/RUll/1

- 견갑골 시계운동 : http://cafe.daum.net/panicbird/R8az/14

* 안면

-구안와사 : http://cafe.daum.net/panicbird/OXYY/8

* squat

-squat with hip hinge : http://cafe.daum.net/panicbird/ORIV/39

-squat  : http://cafe.daum.net/panicbird/OX0j/59

* lunge

http://www.youtube.com/watch?v=Z2n58m2i4jg

* foam rolling exercise

- http://cafe.daum.net/panicbird/OSVL/5

- http://cafe.daum.net/panicbird/OSVL/4

* 근육 (isolation)

-상완삼두근 : http://cafe.daum.net/panicbird/RUDq/36

-경추 심부근육 (longus colli , longus capitis) : http://cafe.daum.net/panicbird/RUDq/27

-흉쇄유돌근 : http://cafe.daum.net/panicbird/RUDq/28

-승모근 : http://cafe.daum.net/panicbird/RUDq/2

-대흉근 : http://cafe.daum.net/panicbird/RUDq/14

-전거근 : http://cafe.daum.net/panicbird/RUDq/1

-척추기립근 , 다열근 : http://cafe.daum.net/panicbird/RUDq/17

- 다열근 (경부,흉부,요부) : http://cafe.daum.net/panicbird/RUDq/24

-diaphragm : http://cafe.daum.net/panicbird/RUDq/20

- hip joint external rotator : http://cafe.daum.net/panicbird/RUDq/44 ,

                                    http://www.youtube.com/watch?v=JKV53H9IvDM (piriformis stretching)

- 둔근 : http://cafe.daum.net/panicbird/R8az/2

- 대둔근 : http://cafe.daum.net/panicbird/RUDq/40

- 중둔근 : http://cafe.daum.net/panicbird/RUDq/41 , http://www.youtube.com/watch?v=Uz6sps2dYKU 

- hip adductors : http://www.youtube.com/watch?v=WfNvaYi9tKg

- hamstring : http://cafe.daum.net/panicbird/RUBK/7

- 대퇴사두근 : http://cafe.daum.net/panicbird/RUDq/49

-hamstring , hip flexor, erector spinae , gluteus maximus stretching

and hamstring , transverse abdominis , gluteus maximus , hip flexor , erector spinae strengthening

 : http://cafe.daum.net/panicbird/OU8N/85

* Alexander technique and Feldenkrais method

- http://cafe.daum.net/panicbird/QjXy/2

[문형철]

와우 인호야
굿잡... 멋지다 ㅎㅎㅎㅎ

[문형철]

인호야..
촉진법에 대해서도 이렇게 정리해볼래?

[paul97]

참.. 대단하십니다. 이토록 정리를 해주시는데도 공부를 안한다면...죄책감이 마구 몰려오겠지요 ~~~~~ 감사합니다

[송영석]

대박!!!

[ChulhwanKim]

정말 좋은 자료입니다. 감사합니다.

[만두]

너무너무감사합니다

[PT리]

너무 좋은 까페네요~