오십견 초기 증상 예방법 스트레칭

<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/j3a" type="video/mp4" class="mobile-only"></object> </div> </body> <div _ngcontent-ng-c3577852161="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 400ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:45">오십견 초기 예방을 위한 스트레칭: 와 함께 알아보는 상세 가이드</h2><p data-sourcepos="3:1-3:155">오십견은 어깨 관절이 굳어 팔을 움직이기 힘든 입니다. 특히 겨울철에 더욱 악화될 수 있으며, 초기 을 놓치면 만성으로 이어질 수 있습니다. 오늘은 오십견 초기 과 예방을 위한 스트레칭을 와 함께 자세히 알아보고, 어깨 건강을 지키는 방법에 대해 다뤄보겠습니다.</p><h3 data-sourcepos="5:1-5:15">오십견 초기 은?</h3><ul data-sourcepos="7:1-10:0"> <li data-sourcepos="7:1-7:41"><strong>어깨 통증:</strong> 특히 밤에 통증이 심해 잠을 못 이룰 수 있습니다.</li> <li data-sourcepos="8:1-8:45"><strong>어깨 움직임 제한:</strong> 팔을 위로 올리거나 뒤로 돌리는 동작이 어렵습니다.</li> <li data-sourcepos="9:1-10:0"><strong>옷 입기 힘듦:</strong> 팔을 옆으로 벌리거나 뒤로 젖히는 동작이 불편해 옷 입기가 힘들 수 있습니다.</li> </ul><h3 data-sourcepos="11:1-11:19">오십견 예방을 위한 스트레칭</h3><p data-sourcepos="13:1-13:16"><strong>1. 벽 밀기 스트레칭</strong></p><ul data-sourcepos="15:1-17:0"> <li data-sourcepos="15:1-15:33">벽에 손을 대고 팔을 앞으로 밀면서 어깨를 쭉 펴줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_ab9077545f4d8e8b&quot;,&quot;c_d9845bea43596b7d&quot;,null,&quot;rc_99c3a6cdfbcb1341&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.flybook.kr/book/287532"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="벽 밀기 스트레칭 " src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcTQJ9g8-IWPxASUj-vfV2VmQP7mhL--V6oEBEj4tv9cKEGu5NH6vk1_aGwGbs6s"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://.flybook.kr/book/287532" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_ab9077545f4d8e8b&quot;,&quot;c_d9845bea43596b7d&quot;,null,&quot;rc_99c3a6cdfbcb1341&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn1.gstatic.com/-tbn?q=tbn:ANd9GcQv6rWgWwqQg0IywYDls5VxaqjFcSaHXf027GDzwFnjFHokkfDubCfAWLDWvR80iSkpkLZdCxrsLU6USMLSStGdyhNt-_xZEdY"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">.flybook.kr</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 벽 밀기 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="18:1-18:14"><strong>2. 문틀 스트레칭</strong></p><ul data-sourcepos="20:1-22:0"> <li data-sourcepos="20:1-20:34">문틀에 손을 대고 몸을 앞으로 기울여 가슴을 쭉 펴줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_ab9077545f4d8e8b&quot;,&quot;c_d9845bea43596b7d&quot;,null,&quot;rc_99c3a6cdfbcb1341&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=o3Hra5mBf74"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="문틀 스트레칭 " src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQQ5c6rFZdtMpUA8AwkcbOpEoyMxeQhluUSoH-KGCCLjLfDIC4JE9Dn5GjphWPs"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=o3Hra5mBf74" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_ab9077545f4d8e8b&quot;,&quot;c_d9845bea43596b7d&quot;,null,&quot;rc_99c3a6cdfbcb1341&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcSg-IUWG8CFYnlyzc2Hu641oPbwT1I4yvlIlgdH-i46sw1qkFzHEP3ZG4a1_MDcfCUfjA0ho3Du2a4FyApH4L1SPtX9i5fxHlQX"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 문틀 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="23:1-23:14"><strong>3. 수건 스트레칭</strong></p><ul data-sourcepos="25:1-27:0"> <li data-sourcepos="25:1-25:34">수건을 양손으로 잡고 뒤로 넘겨 어깨를 최대한 벌려줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_ab9077545f4d8e8b&quot;,&quot;c_d9845bea43596b7d&quot;,null,&quot;rc_99c3a6cdfbcb1341&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://bravo.etoday.co.kr/view/atc_view/6623"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="수건 스트레칭 " src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcT78DU_Q_kT5y9az8MeFR0bmrWZ2PuOA9UNbtxliP6bXOm2UUo368h060RNqxLd"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://bravo.etoday.co.kr/view/atc_view/6623" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_ab9077545f4d8e8b&quot;,&quot;c_d9845bea43596b7d&quot;,null,&quot;rc_99c3a6cdfbcb1341&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn3.gstatic.com/-tbn?q=tbn:ANd9GcQMUbYbBDQw5zwDx6H47XgtNE3nXWCxLUfekFszqNChY_klMNoTk_wRT0HVgT8SY0Kz8J8Is8IhnJneJC4PpiAEmcZzDUUPxBInBYPi"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">bravo.etoday.co.kr</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 수건 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="28:1-28:17"><strong>4. 어깨 회전 스트레칭</strong></p><ul data-sourcepos="30:1-32:0"> <li data-sourcepos="30:1-30:36">팔을 앞으로 뻗고 원을 그리듯이 어깨를 천천히 회전시켜줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_ab9077545f4d8e8b&quot;,&quot;c_d9845bea43596b7d&quot;,null,&quot;rc_99c3a6cdfbcb1341&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://bravo.etoday.co.kr/view/atc_view/13938"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="어깨 회전 스트레칭 " src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTLrgZl97wot9Hg4Qq57-Pv6oVYxNBCOe-ZliFRdtM4RETgcTc7WwctExFJtNte"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://bravo.etoday.co.kr/view/atc_view/13938" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_ab9077545f4d8e8b&quot;,&quot;c_d9845bea43596b7d&quot;,null,&quot;rc_99c3a6cdfbcb1341&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn3.gstatic.com/-tbn?q=tbn:ANd9GcQMUbYbBDQw5zwDx6H47XgtNE3nXWCxLUfekFszqNChY_klMNoTk_wRT0HVgT8SY0Kz8J8Is8IhnJneJC4PpiAEmcZzDUUPxBInBYPi"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">bravo.etoday.co.kr</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 어깨 회전 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="33:1-33:13"><strong>5. 코브라 자세</strong></p><ul data-sourcepos="35:1-37:0"> <li data-sourcepos="35:1-35:41">바닥에 엎드려 손으로 몸을 지지하고 가슴을 들어 올려 어깨를 펴줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_ab9077545f4d8e8b&quot;,&quot;c_d9845bea43596b7d&quot;,null,&quot;rc_99c3a6cdfbcb1341&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://brunch.co.kr/@@2xMI/1028"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="코브라 자세 " src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTqny-mA1k_DgP0jwbKvLpqvPjl-_Hmf6hv6BqFvweJChOwYcFxtEkHl6cIehJV"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://brunch.co.kr/@@2xMI/1028" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_ab9077545f4d8e8b&quot;,&quot;c_d9845bea43596b7d&quot;,null,&quot;rc_99c3a6cdfbcb1341&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn2.gstatic.com/-tbn?q=tbn:ANd9GcR9wRBvdaC9jop6JCwitFwtIoPjh94Nv7G_dsoRzrwIbkp-v2dlLB4hAIAf-3g0fIahrTrc8Edaq_FEYD4x0IPGsvBS0TwT"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">brunch.co.kr</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 코브라 자세 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="38:1-38:13"><strong>6. 고양이 자세</strong></p><ul data-sourcepos="40:1-42:0"> <li data-sourcepos="40:1-40:52">무릎과 손을 바닥에 대고 허리를 둥글게 만들었다가 아치형으로 만들면서 어깨를 움직여줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_ab9077545f4d8e8b&quot;,&quot;c_d9845bea43596b7d&quot;,null,&quot;rc_99c3a6cdfbcb1341&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=9T5shxOSpNw"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="고양이 자세 " src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcScysATZABLycnnkHABLJ-kouvQnhP9zAlKQsk8DobyOa4MGxdqJ3RCuzd4YTtJ"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=9T5shxOSpNw" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_ab9077545f4d8e8b&quot;,&quot;c_d9845bea43596b7d&quot;,null,&quot;rc_99c3a6cdfbcb1341&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcSg-IUWG8CFYnlyzc2Hu641oPbwT1I4yvlIlgdH-i46sw1qkFzHEP3ZG4a1_MDcfCUfjA0ho3Du2a4FyApH4L1SPtX9i5fxHlQX"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 고양이 자세 </div></div></single-image></response-element></div></li> </ul><h3 data-sourcepos="43:1-43:20">오십견 예방을 위한 생활 습관</h3><ul data-sourcepos="45:1-49:0"> <li data-sourcepos="45:1-45:42"><strong>규칙적인 운동:</strong> 가벼운 유산소 운동과 스트레칭을 꾸준히 해주세요.</li> <li data-sourcepos="46:1-46:63"><strong>바른 자세 유지:</strong> 구부정한 자세는 어깨에 부담을 줄 수 있으므로 바른 자세를 유지하는 것이 중요합니다.</li> <li data-sourcepos="47:1-47:59"><strong>무거운 물건 들기 자제:</strong> 어깨에 무리가 가지 않도록 무거운 물건을 들지 않도록 주의해야 합니다.</li> <li data-sourcepos="48:1-49:0"><strong>따뜻하게 유지:</strong> 추운 날씨에는 어깨를 따뜻하게 감싸주세요.</li> </ul><p data-sourcepos="50:1-50:9"><strong>주의사항:</strong></p><ul data-sourcepos="52:1-54:0"> <li data-sourcepos="52:1-52:52">통증이 심할 경우 스트레칭을 중단하고 병원을 방문하여 전문적인 진료를 받는 것이 좋습니다.</li> <li data-sourcepos="53:1-54:0">각자의 체력에 맞춰 천천히 그리고 부드럽게 스트레칭을 해주세요.</li> </ul><p data-sourcepos="55:1-55:93"><strong>오십견은 조기에 발견하고 관리하면 충분히 예방할 수 있는 입니다.</strong> 위에서 소개한 스트레칭과 생활 습관을 꾸준히 실천하여 건강한 어깨를 유지하시길 바랍니다.</p><p data-sourcepos="57:1-57:28"><strong>궁금한 점이 있다면 언제든지 질문해주세요.</strong></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/j3a" type="video/mp4" class="mobile-only" allowNetworking='internal' allowScriptAccess='sameDomain'></object> </div> </xbody> <div _ngcontent-ng-c3577852161="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 400ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:45">오십견 초기 예방을 위한 스트레칭: 와 함께 알아보는 상세 가이드</h2><p data-sourcepos="3:1-3:155">오십견은 어깨 관절이 굳어 팔을 움직이기 힘든 입니다. 특히 겨울철에 더욱 악화될 수 있으며, 초기 을 놓치면 만성으로 이어질 수 있습니다. 오늘은 오십견 초기 과 예방을 위한 스트레칭을 와 함께 자세히 알아보고, 어깨 건강을 지키는 방법에 대해 다뤄보겠습니다.</p><h3 data-sourcepos="5:1-5:15">오십견 초기 은?</h3><ul data-sourcepos="7:1-10:0"> <li data-sourcepos="7:1-7:41"><strong>어깨 통증:</strong> 특히 밤에 통증이 심해 잠을 못 이룰 수 있습니다.</li> <li data-sourcepos="8:1-8:45"><strong>어깨 움직임 제한:</strong> 팔을 위로 올리거나 뒤로 돌리는 동작이 어렵습니다.</li> <li data-sourcepos="9:1-10:0"><strong>옷 입기 힘듦:</strong> 팔을 옆으로 벌리거나 뒤로 젖히는 동작이 불편해 옷 입기가 힘들 수 있습니다.</li> </ul><h3 data-sourcepos="11:1-11:19">오십견 예방을 위한 스트레칭</h3><p data-sourcepos="13:1-13:16"><strong>1. 벽 밀기 스트레칭</strong></p><ul data-sourcepos="15:1-17:0"> <li data-sourcepos="15:1-15:33">벽에 손을 대고 팔을 앞으로 밀면서 어깨를 쭉 펴줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_ab9077545f4d8e8b","c_d9845bea43596b7d",null,"rc_99c3a6cdfbcb1341",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.flybook.kr/book/287532"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="벽 밀기 스트레칭 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcTQJ9g8-IWPxASUj-vfV2VmQP7mhL--V6oEBEj4tv9cKEGu5NH6vk1_aGwGbs6s"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://.flybook.kr/book/287532" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_ab9077545f4d8e8b","c_d9845bea43596b7d",null,"rc_99c3a6cdfbcb1341",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQv6rWgWwqQg0IywYDls5VxaqjFcSaHXf027GDzwFnjFHokkfDubCfAWLDWvR80iSkpkLZdCxrsLU6USMLSStGdyhNt-_xZEdY"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">.flybook.kr</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 벽 밀기 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="18:1-18:14"><strong>2. 문틀 스트레칭</strong></p><ul data-sourcepos="20:1-22:0"> <li data-sourcepos="20:1-20:34">문틀에 손을 대고 몸을 앞으로 기울여 가슴을 쭉 펴줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_ab9077545f4d8e8b","c_d9845bea43596b7d",null,"rc_99c3a6cdfbcb1341",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=o3Hra5mBf74"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="문틀 스트레칭 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcQQ5c6rFZdtMpUA8AwkcbOpEoyMxeQhluUSoH-KGCCLjLfDIC4JE9Dn5GjphWPs"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=o3Hra5mBf74" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_ab9077545f4d8e8b","c_d9845bea43596b7d",null,"rc_99c3a6cdfbcb1341",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" 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-c2471683105="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 문틀 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="23:1-23:14"><strong>3. 수건 스트레칭</strong></p><ul data-sourcepos="25:1-27:0"> <li data-sourcepos="25:1-25:34">수건을 양손으로 잡고 뒤로 넘겨 어깨를 최대한 벌려줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_ab9077545f4d8e8b","c_d9845bea43596b7d",null,"rc_99c3a6cdfbcb1341",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://bravo.etoday.co.kr/view/atc_view/6623"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="수건 스트레칭 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcT78DU_Q_kT5y9az8MeFR0bmrWZ2PuOA9UNbtxliP6bXOm2UUo368h060RNqxLd"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://bravo.etoday.co.kr/view/atc_view/6623" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_ab9077545f4d8e8b","c_d9845bea43596b7d",null,"rc_99c3a6cdfbcb1341",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQMUbYbBDQw5zwDx6H47XgtNE3nXWCxLUfekFszqNChY_klMNoTk_wRT0HVgT8SY0Kz8J8Is8IhnJneJC4PpiAEmcZzDUUPxBInBYPi"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">bravo.etoday.co.kr</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 수건 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="28:1-28:17"><strong>4. 어깨 회전 스트레칭</strong></p><ul data-sourcepos="30:1-32:0"> <li data-sourcepos="30:1-30:36">팔을 앞으로 뻗고 원을 그리듯이 어깨를 천천히 회전시켜줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_ab9077545f4d8e8b","c_d9845bea43596b7d",null,"rc_99c3a6cdfbcb1341",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://bravo.etoday.co.kr/view/atc_view/13938"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="어깨 회전 스트레칭 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcTLrgZl97wot9Hg4Qq57-Pv6oVYxNBCOe-ZliFRdtM4RETgcTc7WwctExFJtNte"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://bravo.etoday.co.kr/view/atc_view/13938" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_ab9077545f4d8e8b","c_d9845bea43596b7d",null,"rc_99c3a6cdfbcb1341",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQMUbYbBDQw5zwDx6H47XgtNE3nXWCxLUfekFszqNChY_klMNoTk_wRT0HVgT8SY0Kz8J8Is8IhnJneJC4PpiAEmcZzDUUPxBInBYPi"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">bravo.etoday.co.kr</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 어깨 회전 스트레칭 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="33:1-33:13"><strong>5. 코브라 자세</strong></p><ul data-sourcepos="35:1-37:0"> <li data-sourcepos="35:1-35:41">바닥에 엎드려 손으로 몸을 지지하고 가슴을 들어 올려 어깨를 펴줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_ab9077545f4d8e8b","c_d9845bea43596b7d",null,"rc_99c3a6cdfbcb1341",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://brunch.co.kr/@@2xMI/1028"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="코브라 자세 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcTqny-mA1k_DgP0jwbKvLpqvPjl-_Hmf6hv6BqFvweJChOwYcFxtEkHl6cIehJV"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://brunch.co.kr/@@2xMI/1028" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_ab9077545f4d8e8b","c_d9845bea43596b7d",null,"rc_99c3a6cdfbcb1341",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" 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%3AANd9GcR9wRBvdaC9jop6JCwitFwtIoPjh94Nv7G_dsoRzrwIbkp-v2dlLB4hAIAf-3g0fIahrTrc8Edaq_FEYD4x0IPGsvBS0TwT"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">brunch.co.kr</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 코브라 자세 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="38:1-38:13"><strong>6. 고양이 자세</strong></p><ul data-sourcepos="40:1-42:0"> <li data-sourcepos="40:1-40:52">무릎과 손을 바닥에 대고 허리를 둥글게 만들었다가 아치형으로 만들면서 어깨를 움직여줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_ab9077545f4d8e8b","c_d9845bea43596b7d",null,"rc_99c3a6cdfbcb1341",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=9T5shxOSpNw"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="고양이 자세 " 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-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=9T5shxOSpNw" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_ab9077545f4d8e8b","c_d9845bea43596b7d",null,"rc_99c3a6cdfbcb1341",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" 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-c2471683105="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 고양이 자세 </div></div></single-image></response-element></div></li> </ul><h3 data-sourcepos="43:1-43:20">오십견 예방을 위한 생활 습관</h3><ul data-sourcepos="45:1-49:0"> <li data-sourcepos="45:1-45:42"><strong>규칙적인 운동:</strong> 가벼운 유산소 운동과 스트레칭을 꾸준히 해주세요.</li> <li data-sourcepos="46:1-46:63"><strong>바른 자세 유지:</strong> 구부정한 자세는 어깨에 부담을 줄 수 있으므로 바른 자세를 유지하는 것이 중요합니다.</li> <li data-sourcepos="47:1-47:59"><strong>무거운 물건 들기 자제:</strong> 어깨에 무리가 가지 않도록 무거운 물건을 들지 않도록 주의해야 합니다.</li> <li data-sourcepos="48:1-49:0"><strong>따뜻하게 유지:</strong> 추운 날씨에는 어깨를 따뜻하게 감싸주세요.</li> </ul><p data-sourcepos="50:1-50:9"><strong>주의사항:</strong></p><ul data-sourcepos="52:1-54:0"> <li data-sourcepos="52:1-52:52">통증이 심할 경우 스트레칭을 중단하고 병원을 방문하여 전문적인 진료를 받는 것이 좋습니다.</li> <li data-sourcepos="53:1-54:0">각자의 체력에 맞춰 천천히 그리고 부드럽게 스트레칭을 해주세요.</li> </ul><p data-sourcepos="55:1-55:93"><strong>오십견은 조기에 발견하고 관리하면 충분히 예방할 수 있는 입니다.</strong> 위에서 소개한 스트레칭과 생활 습관을 꾸준히 실천하여 건강한 어깨를 유지하시길 바랍니다.</p><p data-sourcepos="57:1-57:28"><strong>궁금한 점이 있다면 언제든지 질문해주세요.</strong></p></div> </div></div>