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Ã¥¼Ò°³

½½¸µ¿îµ¿±â¹ý ½Ç¹« 2ÆÇ

½½¸µ¿îµ¿Ä¡·áÀÇ ¹ßÀü¿¡ ºñÇØ ½½¸µ¿îµ¿±â¹ý¿¡ °üÇÑ ½Ç¹«±³Àç°¡ °³¹ßµÇ¾î ÀÖÁö ¾ÊÀº ½ÇÁ¤ÀÌ´Ù. ÀúÀÚ ¿ª½Ã ÀÓ»ó¿¡¼­ ½½¸µÀ» ÀÌ¿ëÇÑ È¯ÀÚÄ¡·á¸¦ ¹ÙÅÁÀ¸·Î ´ëÇп¡¼­ ½½¸µ¿îµ¿±â¹ý¿¡ ´ëÇÑ °­Àdzª ½½¸µÀ» ÀÌ¿ëÇÑ ¿îµ¿±³½Ç µîÀ» ¿î¿µÇϸ鼭 ½½¸µÀ» óÀ½ Á¢ÇÏ´Â Çлýµé°ú »óÄ¡·á»çµé, ½½¸µÀ» ¼ö·ÃÇÏ°íÀÚ Çϴ üÀ°Àü°øÀڵ鿡°Ô ¸¶¶¥ÇÑ ±³Àç°¡ ¾ø¾î ¿©·¯ ÇØ µ¿¾È Áغñ°úÁ¤À» ÅëÇØ ÀÌ Ã¥À» ÁýÇÊÇÏ°Ô µÇ¾ú´Ù. ÀÌ Ã¥Àº ½Ç¹«Çü ±³Àç·Î, ±âÃÊÀûÀÎ ½½¸µ¿îµ¿±â¹ýÀ» ¹ÙÅÁÀ¸·Î °¢ ºÎÀ§º° ½½¸µ¿îµ¿À» ½ÃÀÛÀÚ¼¼¿Í ³¡ÀÚ¼¼ÀÇ »çÁøÀ» Áß½ÉÀ¸·Î »ç¿ëµÇ´Â ±ÙÀ°À» Á¦½ÃÇÏ¿´°í ¿îµ¿¹æ¹ý°ú »ç¿ëÀåºñ, ÁÖÀÇ»çÇ× µîÀ» ÅëÇØ ´©±¸³ª ½±°Ô ½½¸µ¿¡ Á¢±ÙÇÒ ¼ö ÀÖµµ·Ï µµ¿ÍÁÖ°í ÀÖ´Ù´Â °ÍÀÌ Å« ÀåÁ¡ÀÌ´Ù. ¶ÇÇÑ ½½¸µ¿îµ¿±â¹ýÀ» ¹Ýº¹Çؼ­ º¸°í ÀÚ¿¬½º·´°Ô ½ÀµæÇÒ ¼ö ÀÖµµ·Ï °¢ ºÎÀ§º°·Î ¿îµ¿¹æ¹ýÀ» QRÄڵ带 ÅëÇØ µ¿¿µ»óÀ» º¼ ¼ö ÀÖµµ·Ï ±¸¼ºÇÏ¿´´Ù. º»¹®¿¡ ÀοëµÈ ¿ë¾î´Â Çö´ëÀÇÇÐÀû È帧¿¡ µû¶ó ½Å¿ë¾î À§ÁÖ·Î ÁýÇÊÇÏ¿´À¸¸ç µÚ¿¡ ¿ø¾î¸¦ »ðÀÔÇÏ¿© ±âÁ¸ÀÇ Àӻ󰡵鵵 ºÒÆíÇÔÀÌ ¾øµµ·Ï ±¸¼ºÇÏ¿´´Ù.

¡º½½¸µ ¿îµ¿±â¹ý ½Ç¹«¡»´Â ½Ç¹«Çü ±³Àç·Î, ±âÃÊÀûÀÎ ½½¸µ¿îµ¿±â¹ýÀ» ¹ÙÅÁÀ¸·Î °¢ ºÎÀ§º° ½½¸µ¿îµ¿À» ½ÃÀÛÀÚ¼¼¿Í ³¡ÀÚ¼¼ÀÇ »çÁøÀ» Áß½ÉÀ¸·Î »ç¿ëµÇ´Â ±ÙÀ°À» Á¦½ÃÇÏ¿´°í ¿îµ¿¹æ¹ý°ú »ç¿ëÀåºñ, ÁÖÀÇ»çÇ× µîÀ» ÅëÇØ ´©±¸³ª ½±°Ô ½½¸µ¿¡ Á¢±ÙÇÒ ¼ö ÀÖµµ·Ï µµ¿ÍÁÖ°í ÀÖ´Ù´Â °ÍÀÌ Å« ÀåÁ¡ÀÌ´Ù. ¶ÇÇÑ ½½¸µ¿îµ¿±â¹ýÀ» ¹Ýº¹Çؼ­ º¸°í ÀÚ¿¬½º·´°Ô ½ÀµæÇÒ ¼ö ÀÖµµ·Ï °¢ ºÎÀ§º°·Î ¿îµ¿¹æ¹ýÀ» QRÄڵ带 ÅëÇØ µ¿¿µ»óÀ» º¼ ¼ö ÀÖµµ·Ï ±¸¼ºÇÏ¿´´Ù. º»¹®¿¡ ÀοëµÈ ¿ë¾î´Â Çö´ëÀÇÇÐÀû È帧¿¡ µû¶ó ½Å¿ë¾î À§ÁÖ·Î ÁýÇÊÇÏ¿´À¸¸ç µÚ¿¡ ¿ø¾î¸¦ »ðÀÔÇÏ¿© ±âÁ¸ÀÇ Àӻ󰡵鵵 ºÒÆíÇÔÀÌ ¾øµµ·Ï ±¸¼ºÇÏ¿´´Ù.

ÃâÆÇ»ç ¼­Æò

½½¸µ¿îµ¿Ä¡·áÀÇ ¹ßÀü¿¡ ºñÇØ ½½¸µ¿îµ¿±â¹ý¿¡ °üÇÑ ½Ç¹«±³Àç°¡ °³¹ßµÇ¾î ÀÖÁö ¾ÊÀº ½ÇÁ¤ÀÌ´Ù. ÀúÀÚ ¿ª½Ã ÀÓ»ó¿¡¼­ ½½¸µÀ» ÀÌ¿ëÇÑ È¯ÀÚÄ¡·á¸¦ ¹ÙÅÁÀ¸·Î ´ëÇп¡¼­ ½½¸µ¿îµ¿±â¹ý¿¡ ´ëÇÑ °­Àdzª ½½¸µÀ» ÀÌ¿ëÇÑ ¿îµ¿±³½Ç µîÀ» ¿î¿µÇϸ鼭 ½½¸µÀ» óÀ½ Á¢ÇÏ´Â Çлýµé°ú »óÄ¡·á»çµé, ½½¸µÀ» ¼ö·ÃÇÏ°íÀÚ Çϴ üÀ°Àü°øÀڵ鿡°Ô ¸¶¶¥ÇÑ ±³Àç°¡ ¾ø¾î ¿©·¯ ÇØ µ¿¾È Áغñ°úÁ¤À» ÅëÇØ ÀÌ Ã¥À» ÁýÇÊÇÏ°Ô µÇ¾ú´Ù. ÀÌ Ã¥Àº ½Ç¹«Çü ±³Àç·Î, ±âÃÊÀûÀÎ ½½¸µ¿îµ¿±â¹ýÀ» ¹ÙÅÁÀ¸·Î °¢ ºÎÀ§º° ½½¸µ¿îµ¿À» ½ÃÀÛÀÚ¼¼¿Í ³¡ÀÚ¼¼ÀÇ »çÁøÀ» Áß½ÉÀ¸·Î »ç¿ëµÇ´Â ±ÙÀ°À» Á¦½ÃÇÏ¿´°í ¿îµ¿¹æ¹ý°ú »ç¿ëÀåºñ, ÁÖÀÇ»çÇ× µîÀ» ÅëÇØ ´©±¸³ª ½±°Ô ½½¸µ¿¡ Á¢±ÙÇÒ ¼ö ÀÖµµ·Ï µµ¿ÍÁÖ°í ÀÖ´Ù´Â °ÍÀÌ Å« ÀåÁ¡ÀÌ´Ù. ¶ÇÇÑ ½½¸µ¿îµ¿±â¹ýÀ» ¹Ýº¹Çؼ­ º¸°í ÀÚ¿¬½º·´°Ô ½ÀµæÇÒ ¼ö ÀÖµµ·Ï °¢ ºÎÀ§º°·Î ¿îµ¿¹æ¹ýÀ» QRÄڵ带 ÅëÇØ µ¿¿µ»óÀ» º¼ ¼ö ÀÖµµ·Ï ±¸¼ºÇÏ¿´´Ù. º»¹®¿¡ ÀοëµÈ ¿ë¾î´Â Çö´ëÀÇÇÐÀû È帧¿¡ µû¶ó ½Å¿ë¾î À§ÁÖ·Î ÁýÇÊÇÏ¿´À¸¸ç µÚ¿¡ ¿ø¾î¸¦ »ðÀÔÇÏ¿© ±âÁ¸ÀÇ Àӻ󰡵鵵 ºÒÆíÇÔÀÌ ¾øµµ·Ï ±¸¼ºÇÏ¿´´Ù.

¸ñÂ÷

¸Ó¸®¸»

CHAPTER 01 ½½¸µ¿îµ¿±â¹ýÀÇ ¼Ò°³

1.1 ½½¸µ¿îµ¿±â¹ýÀÇ °³¿ä
1.2 ½½¸µ¿îµ¿±â¹ýÀÇ ¿ª»ç
1.2.1 ½½¸µ¿îµ¿±â¹ýÀÇ ¼¼°è ¿ª»ç
1.2.2 ½½¸µ¿îµ¿±â¹ýÀÇ Çѱ¹ ¿ª»ç

CHAPTER 02 ½½¸µ¿îµ¿±â¹ýÀÇ ¿ø¸®

2.1 Çö¼öÁ¡, ¿îµ¿Á¡, ºÎÀ¯Á¡
2.2 Çö¼öÁ¡ÀÇ À§Ä¡¿¡ µû¸¥ ¿îµ¿ÀÇ º¯È­
2.2.1 Ãà Çö¼öÁ¡(Axial hanging point)
2.2.2 ²¿¸®Ãø(ÇϺÎ) Çö¼öÁ¡[(Caudal (inferior) hanging point)]
2.2.3 ¸Ó¸®Ãø(»óºÎ) Çö¼öÁ¡[(Caudal (superior) hanging point)]
2.2.4 ¾ÈÃø Çö¼öÁ¡(Medial hanging point)
2.2.5 ¹Ù±ùÃø Çö¼öÁ¡(Lateral hanging point)
2.2.6 Á߸³ Çö¼öÁ¡(Neutral hanging Point)
2.3 ¿­¸° »ç½½ ¿îµ¿°ú ´ÝÈù »ç½½ ¿îµ¿
2.3.1 ¿­¸° »ç½½ ¿îµ¿(Open kinetic chain, OKC)
2.3.2 ´ÝÈù »ç½½ ¿îµ¿(Closed kinetic chain, CKC)
2.4 Áö·¹ÆÈÀÇ ¿ø¸®
2.5 µµ¿òÀÇ ¼Õ(helping hand) ¿ø¸®

CHAPTER 03 ½½¸µ¿îµ¿±â±¸ÀÇ ±¸¼º¿ä¼Ò ¹× Àû¿ë¹æ¹ý

3.1 ·¹µåÄÚµå ¼­½ºÆæ¼Ç ½Ã½ºÅÛ
3.2 ½½¸µ¿îµ¿±â±¸ÀÇ ±¸¼º¿ä¼Ò
3.2.1 ½½¶óÀ̵ù ¼­½ºÆæ¼Ç ½Ã½ºÅÛ(Redcord Sliding Suspension system)
3.2.2 ·¹µåÄÚµå Æ®·¹À̳Ê(Redcord Trainer)
3.2.3 ·¹µåÄÚµå ¿¢½Ã½º(Redcord Axis)
3.2.4 ·¹µåÄÚµå ½ºÆ¼¹Ä¶ó(Redcord Stimula)
3.2.5 ·¹µåÄÚµå ¿ÍÀÌµå ½½¸µ(Redcord wide sling)
3.2.6 ·¹µåÄÚµå ³»·Î¿ì ½½¸µ(Redcord narrow sling)
3.2.7 ·¹µåÄÚµå ½ºÇø´ ½½¸µ(Redcord split sling)
3.2.8 ·¹µåÄÚµå ÆÄ¿ö ±×¸³(Redcord power grip)
3.2.9 ·¹µåÄÚµå ½ºÆ®·¦(Redcord strap)
3.2.10 ·¹µåÄÚµå ·ÎÇÁ(Redcord ropes
3.2.11 ·¹µåÄÚµå »¡°­ ź·Â ÄÚµå(Redcord elastic cords 30 and 60 cm, red)
3.2.12 ·¹µåÄÚµå °ËÁ¤ ź·Â ÄÚµå(Redcord elastic cords 30 and 60 cm, black)
3.2.13 ·¹µåÄÚµå ¿ù ijµð(Redcord wall caddy for slings)
3.2.14 ·¹µåÄÚµå ·Ñ(Redcord roll) 50 cm
3.2.15 ·¹µåÄÚµå ¹ë·±½º Äí¼Ç(Redcord balance cushion)
3.3 ½½¸µ¿îµ¿±â±¸ÀÇ »ç¿ë ¹æ¹ý
3.3.1 ½ºÆ®·¦(Straps)
3.3.2 ¼± ÀÚ¼¼¿¡¼­ ½ºÆ®·¦ÀÇ ³ôÀÌ Á¶Á¤
3.3.3 ´©¿î ÀÚ¼¼¿¡¼­ ½ºÆ®·¦ÀÇ ³ôÀÌ Á¶Á¤

CHAPTER 04 ½½¸µ¿îµ¿ÀÇ ºÎÀ§º° ¿îµ¿À¯Çü°ú Ä¡·á¸ñÀû¿¡ µû¸¥ Àû¿ë¹æ¹ý

4.1 Ç㸮 ºÎÀ§ÀÇ ½½¸µ¿îµ¿±â¹ý
4.1.1 Ç㸮 ±ÁÈû¿îµ¿(lumbar flexion exercise)
supine position - lumbar flexion - open kinetic chain exercise
sitting position - lumbar flexion - open kinetic chain exercise
4.1.2 Ç㸮 °¡ÂʱÁÈû¿îµ¿(lumbar lateral flexion exercise)
supine position - lumbar lateral flexion - open kinetic chain exercise
sitting position - lumbar lateral flexion - open kinetic chain exercise
4.1.2 Ç㸮 °¡ÂʱÁÈû¿îµ¿(lumbar lateral flexion exercise)
sidelying position - lumbar lateral flexion - closed kinetic chain exercise
sidelying position - lumbar lateral flexion - closed kinetic chain exercise
4.1.3 Ç㸮 Æï¿îµ¿(lumbar extension exercise)
supine position - lumbar extension - closed kinetic chain exercise
prone position - lumbar extension - open kinetic chain exercise
4.1.4 Ç㸮 µ¹¸²¿îµ¿(lumbar extension exercise)
sitting position - lumbar rotation - open kinetic chain exercise
4.2 ¾ûµ¢ ºÎÀ§ÀÇ ½½¸µ¿îµ¿±â¹ý
4.2.1 ¾ûµ¢ ±ÁÈû¿îµ¿(hip flexion exercise)
supine position - hip flexion - open kinetic chain exercise
sidelying position - hip flexion - open kinetic chain exercise
4.2.1 ¾ûµ¢ ±ÁÈû¿îµ¿(hip flexion exercise)
prone position - hip flexion - closed kinetic chain exercise
prone position - hip flexion - closed kinetic chain exercise
4.2.2 ¾ûµ¢ Æï¿îµ¿(hip extension exercise)
sidelying position - hip extension - open kinetic chain exercise
supine position - hip extension - open kinetic chain exercise
4.2.2 ¾ûµ¢ Æï¿îµ¿(hip extension exercise)
supine position - hip extension - open k

¸Ó¸®¸» iii

1 ½½¸µ¿îµ¿±â¹ýÀÇ ¼Ò°³
CHAPTER
1
1.1 ½½¸µ¿îµ¿±â¹ýÀÇ °³¿ä 2
1.2 ½½¸µ¿îµ¿±â¹ýÀÇ ¿ª»ç 3
1.2.1 ½½¸µ¿îµ¿±â¹ýÀÇ ¼¼°è ¿ª»ç 3
1.2.2 ½½¸µ¿îµ¿±â¹ýÀÇ Çѱ¹ ¿ª»ç 5

2 ½½¸µ¿îµ¿±â¹ýÀÇ ¿ø¸®
CHAPTER
7
2.1 Çö¼öÁ¡, ¿îµ¿Á¡, ºÎÀ¯Á¡ 8
2.2 Çö¼öÁ¡ÀÇ À§Ä¡¿¡ µû¸¥ ¿îµ¿ÀÇ º¯È­ 9
2.2.1 Ãà Çö¼öÁ¡(Axial hanging point) 9
2.2.2 ²¿¸®Ãø(ÇϺÎ) Çö¼öÁ¡[(Caudal (inferior) hanging point)] 10
2.2.3 ¸Ó¸®Ãø(»óºÎ) Çö¼öÁ¡[(Caudal (superior) hanging point)] 11
2.2.4 ¾ÈÃø Çö¼öÁ¡(Medial hanging point) 12
2.2.5 ¹Ù±ùÃø Çö¼öÁ¡(Lateral hanging point) 13
2.2.6 Á߸³ Çö¼öÁ¡(Neutral hanging Point) 14
2.3 ¿­¸° »ç½½ ¿îµ¿°ú ´ÝÈù »ç½½ ¿îµ¿ 14
2.3.1 ¿­¸° »ç½½ ¿îµ¿(Open kinetic chain, OKC) 15
2.3.2 ´ÝÈù »ç½½ ¿îµ¿(Closed kinetic chain, CKC) 16
2.4 Áö·¹ÆÈÀÇ ¿ø¸® 17
2.5 µµ¿òÀÇ ¼Õ(helping hand) ¿ø¸® 18

3 ½½¸µ¿îµ¿±â±¸ÀÇ ±¸¼º¿ä¼Ò ¹× Àû¿ë¹æ¹ý
CHAPTER
19
3.1 ·¹µåÄÚµå ¼­½ºÆæ¼Ç ½Ã½ºÅÛ 20
3.2 ½½¸µ¿îµ¿±â±¸ÀÇ ±¸¼º¿ä¼Ò 21
3.2.1 ½½¶óÀ̵ù ¼­½ºÆæ¼Ç ½Ã½ºÅÛ(Redcord Sliding Suspension system) 22
3.2.2 ·¹µåÄÚµå Æ®·¹À̳Ê(Redcord Trainer) 22
3.2.3 ·¹µåÄÚµå ¿¢½Ã½º(Redcord Axis) 23
3.2.4 ·¹µåÄÚµå ½ºÆ¼¹Ä¶ó(Redcord Stimula) 23
3.2.5 ·¹µåÄÚµå ¿ÍÀÌµå ½½¸µ(Redcord wide sling) 24
3.2.6 ·¹µåÄÚµå ³»·Î¿ì ½½¸µ(Redcord narrow sling) 24
3.2.7 ·¹µåÄÚµå ½ºÇø´ ½½¸µ(Redcord split sling) 25
3.2.8 ·¹µåÄÚµå ÆÄ¿ö ±×¸³(Redcord power grip) 25
3.2.9 ·¹µåÄÚµå ½ºÆ®·¦(Redcord strap) 26
3.2.10 ·¹µåÄÚµå ·ÎÇÁ(Redcord ropes 30 and 60 cm, 5 m) 26
3.2.11 ·¹µåÄÚµå »¡°­ ź·Â ÄÚµå(Redcord elastic cords 30 and 60 cm, red) 27
3.2.12 ·¹µåÄÚµå °ËÁ¤ ź·Â ÄÚµå(Redcord elastic cords 30 and 60 cm, black) 28
3.2.13 ·¹µåÄÚµå ¿ù ijµð(Redcord wall caddy for slings) 28
3.2.14 ·¹µåÄÚµå ·Ñ(Redcord roll) 50 cm 29
3.2.15 ·¹µåÄÚµå ¹ë·±½º Äí¼Ç(Redcord balance cushion) 29
3.3 ½½¸µ¿îµ¿±â±¸ÀÇ »ç¿ë ¹æ¹ý 30
3.3.1 ½ºÆ®·¦(Straps) 30
3.3.2 ¼± ÀÚ¼¼¿¡¼­ ½ºÆ®·¦ÀÇ ³ôÀÌ Á¶Á¤ 32
3.3.3 ´©¿î ÀÚ¼¼¿¡¼­ ½ºÆ®·¦ÀÇ ³ôÀÌ Á¶Á¤ 33

4 ½½¸µ¿îµ¿ÀÇ ºÎÀ§º° ¿îµ¿À¯Çü°ú Ä¡·á¸ñÀû¿¡ µû¸¥ Àû¿ë¹æ¹ý
CHAPTER
35
4.1 Ç㸮 ºÎÀ§ÀÇ ½½¸µ¿îµ¿±â¹ý 36
4.1.1 Ç㸮 ±ÁÈû¿îµ¿(lumbar flexion exercise) 36
supine position - lumbar flexion - open kinetic chain exercise 36
sitting position - lumbar flexion - open kinetic chain exercise 37
4.1.2 Ç㸮 °¡ÂʱÁÈû¿îµ¿(lumbar lateral flexion exercise) 38
supine position - lumbar lateral flexion - open kinetic chain exercise 38
sitting position - lumbar lateral flexion - open kinetic chain exerciinetic chain exercise
supine position - hip extension - closed kinetic chain exercise
4.2.2 ¾ûµ¢ Æï¿îµ¿(hip extension exercise)
supine position - hip extension - closed kinetic chain exercise
supine position - hip extension (with knee flexion) - closed kinetic chain exercise
4.2.3 ¾ûµ¢ ¹ú¸²¿îµ¿(hip abduction exercise)
sidelying position - hip abduction - open kinetic chain exercise
sidelying position - hip abduction - closed kinetic chain exercise
4.2.3 ¾ûµ¢ ¹ú¸²¿îµ¿(hip abduction exercise)
sidelying position - hip abduction - closed kinetic chain exercise
sidelying position - hip abduction - closed kinetic chain exercise
4.2.4 ¾ûµ¢ ¸ðÀ½¿îµ¿(hip adduction exercise)
supine position - hip adduction - open kinetic chain exercise
sidelying position - hip adduction - open kinetic chain exercise
4.2.4 ¾ûµ¢ ¸ðÀ½¿îµ¿(hip adduction exercise)
sidelying position - hip adduction - open kinetic chain exercise
sidelying position - hip adduction - closed kinetic chain exercise
4.2.4 ¾ûµ¢ ¸ðÀ½¿îµ¿(hip adduction exercise)
sidelying position - hip adduction - closed kinetic chain exercise
4.2.5 ¾ûµ¢ °¡Âʵ¹¸²¿îµ¿(hip external rotation exercise)
sidelying position - hip external rotation - open kinetic chain exercise
4.2.5 ¾ûµ¢ °¡Âʵ¹¸²¿îµ¿(hip external rotation exercise)
sidelying position - hip external rotation - open kinetic chain exercise
sidelying position - hip external rotation - closed kinetic chain exercise
4.2.6 ¾ûµ¢ ¾ÈÂʵ¹¸²¿îµ¿(hip internal rotation exercise)
sidelying position - hip internal rotation - open kinetic chain exercise
sidelying position - hip internal rotation - closed kinetic chain exercise
4.3 ¹«¸­ ºÎÀ§ÀÇ ½½¸µ¿îµ¿±â¹ý
4.3.1 ¹«¸­ ±ÁÈû¿îµ¿(knee flexion exercise)
sidelying position - knee flexion - open kinetic chain exercise
supine position - knee flexion - closed kinetic chain exercise
4.3.1 ¹«¸­ ±ÁÈû¿îµ¿(knee flexion exercise)
supine position - knee flexion - closed kinetic chain exercise
supine position - knee flexion - closed kinetic chain exercise
4.3.2 ¹«¸­ Æï¿îµ¿(knee extension exercise)
sidelying position - knee extension - open kinetic chain exercise
prone position - knee extension - closed kinetic chain exercise
4.3.2 ¹«¸­ Æï¿îµ¿(knee extension exercise)
sitting position - knee extension - closed kinetic chain exercise
squat position - knee extension - closed kinetic chain exercise
4.3.2 ¹«¸­ Æï¿îµ¿(knee extension exercise)
squat position - knee extension - closed kinetic chain exercise
squat position - knee extension - closed kinetic chain exercise
4.3.2 ¹«¸­ Æï¿îµ¿(knee extension exercise)
lunge position - knee extension - closed kinetic chain exercise
4.4 ¾î±ú ºÎÀ§ÀÇ ½½¸µ¿îµ¿±â¹ý
4.4.1 ¾î±ú ±ÁÈû¿îµ¿(shoulder joint flexion exercise)
sidelying position - shoulder joint flexion - isometric exercise
sidelying position - shoulder joint flexion - open kinetic chain exercise
4.4.1 ¾î±ú ±ÁÈû¿îµ¿(shoulder joint flexion exercise)
supine position - shoulder joint flexion - open kinetic chain exercise
supine position - shoulder joint flexion - colse kinetic chain exercise
4.4.1 ¾î±ú ±ÁÈû¿îµ¿(shoulder joint flexion exercise)
prone position - shoulder joint flexion - open kinetic chain exercise
prone position - shoulder joint flexion - closed kinetic chain exercise
4.4.1 ¾î±ú ±ÁÈû¿îµ¿(shoulder joint flexion exercise)
sitting position - shoulder joint flexion - closed kinetic chain exercise
standing position - shoulder joint flexion - closed kinetic chain exercise
4.4.2 ¾î±ú Æï¿îµ¿(shoulder joint extension exercise)
sidelying position - shoulder extension - isometric exercise
supine position - shoulder extension - open kinetic chain exercise
4.4.2 ¾î±ú Æï¿îµ¿(shoulder joint extension exercise)
supine position - shoulder extension - closed kinetic chain exercise
prone position - shoulder extension - closed kinetic chain exercise
4.4.2 ¾î±ú Æï¿îµ¿(shoulder joint extension exercise)
kneeling position - shoulder extension - closed kinetic chain exercise
4.4.3 ¾î±ú ¹ú¸²¿îµ¿(shoulder joint abduction exercise)
sitting position - shoulder joint abduction - open kinetic chain exercise
4.4.3 ¾î±ú ¹ú¸²¿îµ¿(shoulder joint abduction exercise)
supine position - shoulder joint abduction - isometric exercise
supine position - shoulder joint abduction - open kinetic chain exercise
4.4.4 ¾î±ú ¸ðÀ½¿îµ¿(shoulder joint adduction exercise)
sitting position - shoulder adduction - open kinetic chain exercise
sitting position - shoulder adduction - open kinetic chain exercise
4.4.4 ¾î±ú ¸ðÀ½¿îµ¿(shoulder joint adduction exercise)
supine position - shoulder joint adduction - isometric exercise
sidelying position - shoulder adduction - open kinetic chain exercise
4.4.5 ¾î±ú ¼öÆò¹ú¸²¿îµ¿(shoulder joint horizontal abduction exercise)
sitting position - shoulder joint horizontal abduction - open kinetic chain exercise
supine position - shoulder horizontal abduction - open kinetic chain exercise
4.4.5 ¾î±ú ¼öÆò¹ú¸²¿îµ¿(shoulder joint horizontal abduction exercise)
supine position - shoulder horizontal abduction - closed kinetic chain exercise
4.4.6 ¾î±ú ¼öÆò¸ðÀ½¿îµ¿(shoulder joint horizontal adduction exercise)
sitting position - shoulder horizontal adduction - open kinetic chain exercise
4.4.6 ¾î±ú ¼öÆò¸ðÀ½¿îµ¿(shoulder joint horizontal adduction exercise)
prone position - shoulder horizontal adduction - open kinetic chain exercise
prone position - shoulder horizontal adduction - closed kinetic chain exercise
4.4.6 ¾î±ú ¼öÆò¸ðÀ½¿îµ¿(shoulder joint horizontal adduction exercise)
push up exercise - closed kinetic chain exercise
push up exercise - closed kinetic chain exercise
4.4.7 ¾î±ú °¡Âʵ¹¸²¿îµ¿(shoulder joint external rotation exercise)
sitting position - shoulder external rotation - open kinetic chain exercise
sidelying position - shoulder external rotation - open kinetic chain exercise
4.4.7 ¾î±ú °¡Âʵ¹¸²¿îµ¿(shoulder joint external rotation exercise)
supine position - shoulder external rotatoin - open kinetic chain exercise
supine position - shoulder external rotatoin - closed kinetic chain exercise
4.4.8 ¾î±ú ¾ÈÂʵ¹¸²¿îµ¿(shoulder joint internal rotation exercise)
sitting position - shoulder internal rotation - open kinetic chain exercise
kneeling position - shoulder internal rotation - closed kinetic chain exercise
4.4.9 ¾î±ú»À ³»¸²¿îµ¿(scapular depression exercise)
sitting position - scapular depression - open kinetic chain exercise
sitting position - scapular depression - closed kinetic chain exercise
4.4.9 ¾î±ú»À ³»¸²¿îµ¿(scapular depression exercise)
sitting position - scapular depression - closed kinetic chain exercise
standing position - scapular depression - closed kinetic chain exercise
4.4.10 ¾î±ú»À µÚ´ç±è ¿îµ¿(scapular retraction exercise)
sitting position - scapu
se 39
4.1.2 Ç㸮 °¡ÂʱÁÈû¿îµ¿(lumbar lateral flexion exercise) 40
sidelying position - lumbar lateral flexion - closed kinetic chain exercise 40
sidelying position - lumbar lateral flexion - closed kinetic chain exercise 41
4.1.3 Ç㸮 Æï¿îµ¿(lumbar extension exercise) 42
supine position - lumbar extension - closed kinetic chain exercise 42
prone position - lumbar extension - open kinetic chain exercise 43
4.1.4 Ç㸮 µ¹¸²¿îµ¿(lumbar extension exercise) 44
sitting position - lumbar rotation - open kinetic chain exercise 44
4.2 ¾ûµ¢ ºÎÀ§ÀÇ ½½¸µ¿îµ¿±â¹ý 46
4.2.1 ¾ûµ¢ ±ÁÈû¿îµ¿(hip flexion exercise) 46
supine position - hip flexion - open kinetic chain exercise 46
sidelying position ? hip flexion - open kinetic chain exercise 47
4.2.1 ¾ûµ¢ ±ÁÈû¿îµ¿(hip flexion exercise) 48
prone position - hip flexion - closed kinetic chain exercise 48
prone position - hip flexion - closed kinetic chain exercise 49
4.2.2 ¾ûµ¢ Æï¿îµ¿(hip extension exercise) 50
sidelying position - hip extension - open kinetic chain exercise 50
supine position - hip extension - open kinetic chain exercise 51
4.2.2 ¾ûµ¢ Æï¿îµ¿(hip extension exercise) 52
supine position - hip extension - open kinetic chain exercise 52
supine position - hip extension - closed kinetic chain exercise 53
4.2.2 ¾ûµ¢ Æï¿îµ¿(hip extension exercise) 54
supine position - hip extension - closed kinetic chain exercise 54
supine position - hip extension (with knee flexion) - closed kinetic chain exercise 3 55
4.2.3 ¾ûµ¢ ¹ú¸²¿îµ¿(hip abduction exercise) 56
sidelying position - hip abduction - open kinetic chain exercise 56
sidelying position - hip abduction - closed kinetic chain exercise 57
4.2.3 ¾ûµ¢ ¹ú¸²¿îµ¿(hip abduction exercise) 58
sidelying position - hip abduction - closed kinetic chain exercise 58
sidelying position - hip abduction - closed kinetic chain exercise 59
4.2.4 ¾ûµ¢ ¸ðÀ½¿îµ¿(hip adduction exercise) 60
supine position - hip adduction - open kinetic chain exercise 60
sidelying position - hip adduction - open kine
tic chain exercise 61
4.2.4 ¾ûµ¢ ¸ðÀ½¿îµ¿(hip adduction exercise) 62
sidelying position - hip adduction - open kinetic chain exercise 62
sidelying position - hip adduction - closed kinetic chain exercise 63
4.2.4 ¾ûµ¢ ¸ðÀ½¿îµ¿(hip adduction exercise) 64
sidelying position - hip adduction - closed kinetic chain exercise 64
4.2.5 ¾ûµ¢ °¡Âʵ¹¸²¿îµ¿(hip external rotation exercise) 65
sidelying position - hip external rotation - open kinetic chain exercise 1 65
4.2.5 ¾ûµ¢ °¡Âʵ¹¸²¿îµ¿(hip external rotation exercise) 66
sidelying position - hip external rotation - open kinetic chain exercise 2 66
sidelying position - hip external rotation - closed kinetic chain exercise 67
4.2.6 ¾ûµ¢ ¾ÈÂʵ¹¸²¿îµ¿(hip internal rotation exercise) 68
sidelying position - hip internal rotation - open kinetic chain exercise 68
sidelying position - hip internal rotation - closed kinetic chain exercise 69
4.3 ¹«¸­ ºÎÀ§ÀÇ ½½¸µ¿îµ¿±â¹ý 70
4.3.1 ¹«¸­ ±ÁÈû¿îµ¿(knee flexion exercise) 70
sidelying position - knee flexion - open kinetic chain exercise 70
supine position - knee flexion - closed kinetic chain exercise 71
4.3.1 ¹«¸­ ±ÁÈû¿îµ¿(knee flexion exercise) 72
supine position - knee flexion - closed kinetic chain exercise 72
supine position - knee flexion - closed kinetic chain exercise 73
4.3.2 ¹«¸­ Æï¿îµ¿(knee extension exercise) 74
sidelying position - knee extension - open kinetic chain exercise 74
prone position - knee extension - closed kinetic chain exercise 75
4.3.2 ¹«¸­ Æï¿îµ¿(knee extension exercise) 76
sitting position - knee extension - closed kinetic chain exercise 76
squat position - knee extension - closed kinetic chain exercise 77
4.3.2 ¹«¸­ Æï¿îµ¿(knee extension exercise) 78
squat position - knee extension - closed kinetic chain exercise 78
squat position - knee extension - closed kinetic chain exercise 2 79
4.3.2 ¹«¸­ Æï¿îµ¿(knee extension exercise) 80
lunge position - knee extension - closed kinetic chain exercise 80
4.4 ¾î±ú ºÎÀ§ÀÇ ½½¸µ¿îµ¿±â¹ý 82
4.4.1 ¾î±ú ±ÁÈû¿îµ¿(shoulder joint flexion elar retraction - open kinetic chain exercise
supine position - scapular retraction - closed kinetic chain exercsie
4.4.10 ¾î±ú»À µÚ´ç±è ¿îµ¿(scapular retraction exercise)
supine position - scapular retraction - closed kinetic chain exercsie
supine position - scapular retraction - closed kinetic chain exercsie 3 (pull up exercise)
4.4.10 ¾î±ú»À ³»¹Ò ¿îµ¿(scapular protraction exercise)
four point leg position - scapula protraction exercise - closed kinetic chain exercise
push up position-scapular protraction - closed kinetic chain exercise
4.5 ÆÈ²ß ºÎÀ§ÀÇ ½½¸µ¿îµ¿±â¹ý
4.5.1 ÆÈ²ß ±ÁÈû¿îµ¿(elbow flexion exercise)
supine position - elbow flexion - closed kinetic chain exercise
supine position - elbow flexion - closed kinetic chain exercise
4.5.2 ÆÈ²ß Æï¿îµ¿(elbow extension exercise)
kneeling position - elbow extension - closed kinetic chain exercise
kneeling position - elbow extension - closed kinetic chain exercise
4.5.2 ÆÈ²ß Æï¿îµ¿(elbow extension exercise)
prone position - elbow extension - closed kinetic chain exercise
sitting position - elbow extension - closed kinetic chain exercise
4.6 ¸ñ ºÎÀ§ÀÇ ½½¸µ¿îµ¿±â¹ý
4.6.1 ¸ñ»ÀÀÇ ±ÁÈû¿îµ¿(cervical spine flexion exercise)
supine position - cervical flexion - open kinetic chain exercise
supine position - craniocervical flexion (cervical flexion + chin in) - open kinetic chain exercise
4.6.1 ¸ñ»ÀÀÇ ±ÁÈû¿îµ¿(cervical spine flexion exercise)
prone position - craniocervical flexion - isometric exercise
prone position - craniocervical flexion - open kinetic chain exercise
4.6.2 ¸ñ»ÀÀÇ Æï¿îµ¿(cervical spine extension exercise)
supine position - cervical retraction - isometric exercise
supine position - cervical retraction - closed kinetic chain exercise
4.6.2 ¸ñ»ÀÀÇ Æï¿îµ¿(cervical spine extension exercise)
sidelying position - cervical extension & flexion - open kinetic chain exercise
4.6.3 ¸ñ»ÀÀÇ °¡ÂʱÁÈû¿îµ¿(cervical spine lateral flexion exercise)
supine position - cervical lateral flexion - open kinetic chain exercise
4.6.3 ¸ñ»ÀÀÇ °¡ÂʱÁÈû¿îµ¿(cervical spine lateral flexion exercise)
sidelying position - cervical lateral flexion - isometric exercise
sidelying position - cervical lateral flexion - open kinetic chain exercise
4.6.4 ¸ñ»ÀÀÇ µ¹¸²¿îµ¿(cervical spine rotation exercise)
supine position - cervical rotation - open kinetic chain exercise
supine position - cervical rotation - close kinetic chain exercise
xercise) 82
sidelying position - shoulder joint flexion - isometric exercise 82
sidelying position - shoulder joint flexion - open kinetic chain exercise 83
4.4.1 ¾î±ú ±ÁÈû¿îµ¿(shoulder joint flexion exercise) 84
supine position - shoulder joint flexion - open kinetic chain exercise 84
supine position - shoulder joint flexion - colse kinetic chain exercise 85
4.4.1 ¾î±ú ±ÁÈû¿îµ¿(shoulder joint flexion exercise) 86
prone position - shoulder joint flexion - open kinetic chain exercise 86
prone position - shoulder joint flexion - closed kinetic chain exercise 87
4.4.1 ¾î±ú ±ÁÈû¿îµ¿(shoulder joint flexion exercise) 88
sitting position - shoulder joint flexion - closed kinetic chain exercise 88
standing position - shoulder joint flexion - closed kinetic chain exercise 89
4.4.2 ¾î±ú Æï¿îµ¿(shoulder joint extension exercise) 90
sidelying position - shoulder extension - isometric exercise 90
supine position - shoulder extension - open kinetic chain exercise 91
4.4.2 ¾î±ú Æï¿îµ¿(shoulder joint extension exercise) 92
supine position - shoulder extension - closed kinetic chain exercise 92
prone position - shoulder extension - closed kinetic chain exercise 93
4.4.2 ¾î±ú Æï¿îµ¿(shoulder joint extension exercise) 94
kneeling position - shoulder extension - closed kinetic chain exercise 94
4.4.3 ¾î±ú ¹ú¸²¿îµ¿(shoulder joint abduction exercise) 95
sitting position - shoulder joint abduction - open kinetic chain exercise 95
4.4.3 ¾î±ú ¹ú¸²¿îµ¿(shoulder joint abduction exercise) 96
supine position - shoulder joint abduction - isometric exercise 96
supine position - shoulder joint abduction - open kinetic chain exercise 97
4.4.4 ¾î±ú ¸ðÀ½¿îµ¿(shoulder joint adduction exercise) 98
sitting position - shoulder adduction - open kinetic chain exercise 98
sitting position - shoulder adduction - open kinetic chain exercise 99
4.4.4 ¾î±ú ¸ðÀ½¿îµ¿(shoulder joint adduction exercise) 100
supine position - shoulder joint adduction - isometric exercise 100
sidelying position
- shoulder adduction - open kinetic chain exercise 101
4.4.5 ¾î±ú ¼öÆò¹ú¸²¿îµ¿(shoulder joint horizontal abduction exercise) 102
sitting position - shoulder joint horizontal abduction - open kinetic chain exercise 102
supine position - shoulder horizontal abduction - open kinetic chain exercise 103
4.4.5 ¾î±ú ¼öÆò¹ú¸²¿îµ¿(shoulder joint horizontal abduction exercise) 104
supine position - shoulder horizontal abduction - closed kinetic chain exercise 104
4.4.6 ¾î±ú ¼öÆò¸ðÀ½¿îµ¿(shoulder joint horizontal adduction exercise) 105
sitting position - shoulder horizontal adduction - open kinetic chain exercise 105
4.4.6 ¾î±ú ¼öÆò¸ðÀ½¿îµ¿(shoulder joint horizontal adduction exercise) 106
prone position - shoulder horizontal adduction - open kinetic chain exercise 106
prone position - shoulder horizontal adduction - closed kinetic chain exercise 107
4.4.6 ¾î±ú ¼öÆò¸ðÀ½¿îµ¿(shoulder joint horizontal adduction exercise) 108
push up exercise - closed kinetic chain exercise 108
push up exercise - closed kinetic chain exercise 109
4.4.7 ¾î±ú °¡Âʵ¹¸²¿îµ¿(shoulder joint external rotation exercise) 110
sitting position - shoulder external rotation - open kinetic chain exercise 110
sidelying position - shoulder external rotation - open kinetic chain exercise 111
4.4.7 ¾î±ú °¡Âʵ¹¸²¿îµ¿(shoulder joint external rotation exercise) 112
supine position - shoulder external rotatoin - open kinetic chain exercise 112
supine position - shoulder external rotatoin - closed kinetic chain exercise 113
4.4.8 ¾î±ú ¾ÈÂʵ¹¸²¿îµ¿(shoulder joint internal rotation exercise) 114
sitting position - shoulder internal rotation - open kinetic chain exercise 114
kneeling position - shoulder internal rotation - closed kinetic chain exercise 115
4.4.9 ¾î±ú»À ³»¸²¿îµ¿(scapular depression exercise) 116
sitting position - scapular depression - open kinetic chain exercise 116
sitting position - scapular depression - closed kinetic chain exercise 117
4.4.9 ¾î±ú»À ³»¸²¿îµ¿(scapular depression exercise) 118
sitting p
osition - scapular depression - closed kinetic chain exercise 118
standing position - scapular depression - closed kinetic chain exercise 119
4.4.10 ¾î±ú»À µÚ´ç±è ¿îµ¿(scapular retraction exercise) 120
sitting position - scapular retraction - open kinetic chain exercise 120
supine position - scapular retraction - closed kinetic chain exercsie 121
4.4.10 ¾î±ú»À µÚ´ç±è ¿îµ¿(scapular retraction exercise) 122
supine position - scapular retraction - closed kinetic chain exercsie 122
supine position - scapular retraction - closed kinetic chain exercsie 3 (pull up exercise) 123
4.4.10 ¾î±ú»À ³»¹Ò ¿îµ¿(scapular protraction exercise) 124
four point leg position - scapula protraction exercise - closed kinetic chain exercise 124
push up position-scapular protraction - closed kinetic chain exercise 125
4.5 ÆÈ²ß ºÎÀ§ÀÇ ½½¸µ¿îµ¿±â¹ý 126
4.5.1 ÆÈ²ß ±ÁÈû¿îµ¿(elbow flexion exercise) 126
supine position - elbow flexion - closed kinetic chain exercise 126
supine position - elbow flexion - closed kinetic chain exercise 127
4.5.2 ÆÈ²ß Æï¿îµ¿(elbow extension exercise) 128
kneeling position - elbow extension - closed kinetic chain exercise 128
kneeling position - elbow extension - closed kinetic chain exercise 129
4.5.2 ÆÈ²ß Æï¿îµ¿(elbow extension exercise) 130
prone position - elbow extension - closed kinetic chain exercise 130
sitting position - elbow extension - closed kinetic chain exercise 131
4.6 ¸ñ ºÎÀ§ÀÇ ½½¸µ¿îµ¿±â¹ý 132
4.6.1 ¸ñ»ÀÀÇ ±ÁÈû¿îµ¿(cervical spine flexion exercise) 132
supine position - cervical flexion - open kinetic chain exercise 132
supine position - craniocervical flexion (cervical flexion + chin in) - open kinetic chain exercise 133
4.6.1 ¸ñ»ÀÀÇ ±ÁÈû¿îµ¿(cervical spine flexion exercise) 134
prone position - craniocervical flexion - isometric exercise 134
prone position - craniocervical flexion - open kinetic chain exercise 135
4.6.2 ¸ñ»ÀÀÇ Æï¿îµ¿(cervical spine extension exercise) 136
supine position - cervical retraction - isometric exercise 136
supine position -
cervical retraction - closed kinetic chain exercise 137
4.6.2 ¸ñ»ÀÀÇ Æï¿îµ¿(cervical spine extension exercise) 138
sidelying position - cervical extension & flexion - open kinetic chain exercise 138
4.6.3 ¸ñ»ÀÀÇ °¡ÂʱÁÈû¿îµ¿(cervical spine lateral flexion exercise) 139
supine position - cervical lateral flexion - open kinetic chain exercise 139
4.6.3 ¸ñ»ÀÀÇ °¡ÂʱÁÈû¿îµ¿(cervical spine lateral flexion exercise) 140
sidelying position - cervical lateral flexion - isometric exercise 140
sidelying position - cervical lateral flexion - open kinetic chain exercise 141
4.6.4 ¸ñ»ÀÀÇ µ¹¸²¿îµ¿(cervical spine rotation exercise) 142
supine position - cervical rotation - open kinetic chain exercise 142
supine position - cervical rotation - close kinetic chain exercise 143

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ÀúÀÚ ´ëÇ¥ ÃÖ¼®ÁÖ PhD., PT.
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