의자로 하는 골반 교정 스트레칭 4가지 (장요근·내전근·둔근·이상근 완벽 케어)
Actiflow 액티플로우
39,190 views
"Do you feel a pinching sensation specifically on one side of your pelvis when squatting?" "Do your pants or skirts keep twisting to one side when you walk?"
If you are suffering from unexplained back or knee pain, the real cause may not be your back or knees, but rather a 'difference in the mobility of the left and right sides of the pelvis.' If the pelvis—which serves as the central axis of the upper and lower body and acts as the 'hinge' for opening and closing doors—becomes stiff, your body will overuse your back and knees, eventually leading to a vicious cycle of pain and postural imbalance.
Therefore, today we have prepared a [4-Step Pelvic Correction Stretch] that utilizes a dining chair found in every home to gently restore pelvic movement and awaken dormant gluteal muscles.
📌 Today's Routine Composition
1. One-knee Seated Lateral Line Stretch (Refreshing stretch from the side to the outer thigh)
2. One-legged Psoas Anterior Line Stretch (Opens the front of the shortened pelvis)
3. One-legged Adductor Stretch (Key to pelvic mobility, relaxes the inner thigh)
4. Pigeon Stretch on a mat with knee bent 90 degrees (Stimulates deep into the buttocks)
Invest just 10 minutes a day to correct your disrupted pelvic balance! To ensure you consistently follow this pelvic correction routine without skipping a single session, 'save' this video right now and be sure to follow along later!
Build a healthier body with better flow with Actiflow. Thank you for watching! 💙
⏱️ Timetable (Chapter)
00:00 Opening: The Cause of Chronic Pain, Pelvic Mobility Asymmetry
00:44 Essential 4-Step Pelvic Correction Stretch - 'Save'! 01:00 Step 1: One-knee seated lateral line stretch (bow opening)
04:19 Step 2: One leg on a chair anterior line stretch of the psoas muscle
07:24 Step 3: One leg on a chair adductor stretch (duck butt pose)
10:33 Step 4: Knee bent 90 degrees on a mat pigeon stretch
12:30 Closing: Tips for correcting pelvic imbalance & outro
#PelvicCorrectionStretching #PelvicCorrectionExercises #PelvicAsymmetry #PelvicMobility #BodyCorrection #PelvicPinching #BackPainStretching #KneePainExercises #PelvicStretching #HipJointStretching #PsoasStretching #AdductorStretching #PiriformisStretching #ChairStretching #PigeonPose #GluteMuscleExercises #LowerBodyStretching #PelvicSound #SkirtTwisting #PelvicImbalance #ActiFlow #10MinutePelvicStretching #HomeTraining #CorrectiveExercise
––––––––––––––––––––––––––––––––––
[Location] Haeundae Ulsan #PlayDome
[Video Source Support] Youtube channel "freeticon"
[Video icon Support] https://www.flaticon.com/free-animate...
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15 Comments
이사님과의 재활 운동 덕분에
고관절 치환술 없이 잘 견디고 있어요.
앞으로도 열심히 할거예요.
골반이 틀어져있어도 양쪽으로 운동을 다 하는 게 좋을까요?
저는 오른쪽 다리가 약 4cm 정도 더 긴데요,, 그러니까 왼쪽으로 골반이 틀어진 거겠죠...?(아닐지도..) 이런 경우에도 양쪽을 동일하게 운동하면 틀어짐을 잡을 수 있을까요?
의자로 하는 골반 교정 스트레칭 4가지 (장요근·내전근·둔근·이상근 완벽 케어)
Actiflow 액티플로우
39,190 views
"Do you feel a pinching sensation specifically on one side of your pelvis when squatting?" "Do your pants or skirts keep twisting to one side when you walk?"
If you are suffering from unexplained back or knee pain, the real cause may not be your back or knees, but rather a 'difference in the mobility of the left and right sides of the pelvis.' If the pelvis—which serves as the central axis of the upper and lower body and acts as the 'hinge' for opening and closing doors—becomes stiff, your body will overuse your back and knees, eventually leading to a vicious cycle of pain and postural imbalance.
Therefore, today we have prepared a [4-Step Pelvic Correction Stretch] that utilizes a dining chair found in every home to gently restore pelvic movement and awaken dormant gluteal muscles.
📌 Today's Routine Composition
1. One-knee Seated Lateral Line Stretch (Refreshing stretch from the side to the outer thigh)
2. One-legged Psoas Anterior Line Stretch (Opens the front of the shortened pelvis)
3. One-legged Adductor Stretch (Key to pelvic mobility, relaxes the inner thigh)
4. Pigeon Stretch on a mat with knee bent 90 degrees (Stimulates deep into the buttocks)
Invest just 10 minutes a day to correct your disrupted pelvic balance! To ensure you consistently follow this pelvic correction routine without skipping a single session, 'save' this video right now and be sure to follow along later!
Build a healthier body with better flow with Actiflow. Thank you for watching! 💙
⏱️ Timetable (Chapter)
00:00 Opening: The Cause of Chronic Pain, Pelvic Mobility Asymmetry
00:44 Essential 4-Step Pelvic Correction Stretch - 'Save'! 01:00 Step 1: One-knee seated lateral line stretch (bow opening)
04:19 Step 2: One leg on a chair anterior line stretch of the psoas muscle
07:24 Step 3: One leg on a chair adductor stretch (duck butt pose)
10:33 Step 4: Knee bent 90 degrees on a mat pigeon stretch
12:30 Closing: Tips for correcting pelvic imbalance & outro
#PelvicCorrectionStretching #PelvicCorrectionExercises #PelvicAsymmetry #PelvicMobility #BodyCorrection #PelvicPinching #BackPainStretching #KneePainExercises #PelvicStretching #HipJointStretching #PsoasStretching #AdductorStretching #PiriformisStretching #ChairStretching #PigeonPose #GluteMuscleExercises #LowerBodyStretching #PelvicSound #SkirtTwisting #PelvicImbalance #ActiFlow #10MinutePelvicStretching #HomeTraining #CorrectiveExercise
––––––––––––––––––––––––––––––––––
[Location] Haeundae Ulsan #PlayDome
[Video Source Support] Youtube channel "freeticon"
[Video icon Support] https://www.flaticon.com/free-animate...
––––––––––––––––––––––––––––––––––––
골반 교정 4단계 스트레칭 루틴
1. 외측선 스트레칭 (01:00): 한쪽 무릎을 꿇고 반대쪽 다리를 세운 뒤, 몸을 활처럼 열어 골반 옆라인부터 허벅지 바깥쪽, 옆구리까지 시원하게 이완합니다.
2. 장요근 전방선 스트레칭 (04:19): 의자에 한 발을 올리고 다른 쪽 다리를 뒤로 뻗어 고관절 앞쪽을 지긋이 눌러주며, 짧아진 골반 앞쪽 근육을 엽니다.
3. 내전근 스트레칭 (07:24): 의자에 다리를 옆으로 올린 뒤 오리 엉덩이 자세를 만들어 허벅지 안쪽 근육을 길게 늘려줍니다.
4. 비둘기 스트레칭 (10:33): 바닥에 앉아 다리를 90도로 접은 채 상체를 숙여 엉덩이 깊은 곳의 근육을 자극하고 이완합니다.
핵심 조언: 좌우를 번갈아 수행할 때 유독 더 뻣뻣하게 느껴지는 쪽이 있다면 해당 부위를 한 세트 더 진행하여 골반 불균형을 교정하는 것이 좋습니다. 매일 10분씩 꾸준히 실천하여 골반 가동성을 회복해 보세요.