불안정한 허리를 경첩관절(hinge joint)처럼 쓰는 방법. Hip hinge - 그림 추가

[문형철]

위대한 크레이그 리벤슨의 논문

lumbar corset을 만들어 사용하는 순서

복식호흡(abdominal hollowing) 

-> 골반전후방경사

-> 코어muslce을 동시수축(co-contraction)

-> 동시수축한 상태에서 굴곡신전을 트레이닝

-> 일어서서 동시수축한 상태에서 hip hinge exercise

-> 요부안정화(코어강화상태)에서 보행트레이닝

코어강화운동을 한후 hip hinge exercise를 시행

The hip hinge.pdf

고관절 움직임을 담당하는 근육.pdf

The hip hinge

Craig Liebenson

Everyone has heard that if you have a bad back you should lift with your legs NOT your back. But, what does this really mean? It means that you should bend or ‘hinge’ your hips and knees instead of your waist or spine when you lift. This same advice can be extended to activities such as rising from a chair, getting in or out of your car, up and down from bed, washing your face, etc. The best way to protect your back is to hinge with your hips instead of your back, especially early in the morning or when performing an arduous task such as lifting an object.

What is the hip hinge?

Fig. 1 shows a person squatting down while bending or hinging mostly from the waist. This is potentially harmful for the back in the morning or if the person was lifting something. 

Fig. 2 shows the same person squatting down while hinging mostly from the hips. This protects the back, and is especially important if the person has acute low back pain or sciatica.

Rising from a chair (Fig 3): 

* sit at the edge of a chair

* lift your breastbone up toward your chin

* stand up keeping your chest lifted

* it is alright for your shoulders to move forward of your hips, but be sure to maintain a forward ‘C’ shape of your spine (Fig. 4).

[송영석]

백문이 불여 일견이죠 ㅎㅎ
힙힌지 운동하는 유투브 동영상입니다. 그레이드1,2,3로 나눠서 보여주네요.
http://durl.me/6dm9bb

[한지혜]

[불안정한 허리를 경첩관절(hinge joint)처럼 쓰는 방법. Hip hinge]

- 코어강화운동을 한후 hip hinge exercise를 시행

# lumbar corset을 만들어 사용하는 순서
복식호흡(abdominal hollowing)
-> 골반전후방경사
-> 코어muslce을 동시수축(co-contraction)
-> 동시수축한 상태에서 굴곡신전을 트레이닝
-> 일어서서 동시수축한 상태에서 hip hinge exercise
-> 요부안정화(코어강화상태)에서 보행트레이닝

# 방법
1) shows a person squatting down while bending or hinging mostly from the waist. This is potentially harmful for the back in the morning or if the person was lifting something.

[한지혜]

2) shows the same person squatting down while hinging mostly from the hips. This protects the back, and is especially important if the person has acute low back pain or sciatica.
3) Rising from a chair
- sit at the edge of a chair
- lift your breastbone up toward your chin
- stand up keeping your chest lifted
- it is alright for your shoulders to move forward of your hips, but be sure to maintain a forward ‘C’ shape of your spine