개구리 자세, 골반을 이렇게 넣어야 열립니다.골반 쏙 넣는 10배 빠른 비법" #리듬엔젤스
리듬엔젤스_불친절한갱자씨
21,495 views
So many people have been asking in the comments, "Shouldn't my back be arched to open my pelvis?", "What does it mean to pull my pelvis inward rather than my knees?"
Today, as a stretching expert with 25 years of experience, I'll put an end to those questions.
There's only one key point: the knees should be the "axis," and the pelvis should be the "engine." The "real" frog pose secret isn't simply about spreading your legs, but about targeting the deep pelvic muscles and adductors!
🦴 Frog Pose Anatomy Feedback
1. Why does my back arch? (Lumbar Compensation)
Our hip joint is a *ball-and-socket joint**. The bone (femoral head) fits perfectly within the socket (acetabulum). However, when **abduction* and *external rotation* occur, like in frog pose, to open your legs to the side, our body uses its brain to avoid reaching the hip joint's range of motion.
Compensatory action: It creates an anterior pelvic tilt, where the pelvis tilts forward.
Result: The pelvis tilts, causing excessive lumbar curvature (lordosis), leading to pain. This isn't opening the pelvis; it's stretching the lumbar ligaments!
2. "Pelvis in" = Hip socket alignment (centration)
"Pushing the pelvis between the knees" means, anatomically, aligning the femoral head perfectly in the center of the socket.
If the knees are spread apart, the femoral head will compress the front of the socket, causing a "hip jam."
Pushing the pelvis inward like an engine creates space between the bones, creating an angle that properly stretches the adductors (gracilis, adductor longus, etc.).
3. The Principle of Intra-Abdominal Pressure (IAP) and Antagonist Muscles
Pulling the belly button toward the back doesn't simply mean tightening the abdominal muscles.
Build Abdominal Pressure: This increases the pressure between the diaphragm and pelvic floor muscles to stabilize the lumbar spine.
Reciprocal Inhibition: When your core and glutes (buttocks) are tightly engaged, the opposing adductors (inner thighs) receive a signal from the brain telling them, "Now you can relax." This allows them to tear more easily when exerting force.
💡 Dr. Kim's One-Line Point
"A bent back indicates that the hip joint is closed, and a straight back means the hip joint is finally ready to open!"
If you want to achieve a pain-free, smooth pelvis like a professional,
pay attention until the end of today's video and be sure to check out the "Sofa Tips!"
If it hurts, it won't open. Learn how to tear properly!
💡 Timeline
[00:00] Precautions for the Frog Stretch: Warning against the common mistake of excessively arching the back.
[01:09] Classical Method: Explains the principle of keeping the back straight and pushing the pelvis (hip joint) back with the knees as the axis.
[01:44] Strength Control of the Knees and Pelvis: Emphasizes that the force used to pull the pelvis inward should be equal to the force used to spread the knees.
[03:13] Incorrect Practice: Avoid lifting your legs on a chair or other elevated surface and lifting your hips, as this will only injure your ligaments.
[03:56] Identifying the Stimulation Point: Point your navel toward the floor to accurately stimulate the adductors and pelvic floor muscles.
[05:22] Beginner/Men's Recommended Version: This is the easiest exercise: Using a sofa or wall, raise your legs, straighten your back, and drop your pelvis.
[06:29] Using a Timer: Start with 2 minutes and increase to 5 minutes as you become more comfortable. It's important to remain still, as if soothing your muscles.
[07:51] Closing advice: The best secret is to consistently repeat the stretching exercises every day so that they become a part of your daily routine.
Direction over speed
#RhythmAngels
📌Chat inquiries
http://pf.kakao.com/_ImxbLT
Instagram (Unfriendly Gangja)
Instagram: rhythm_angels
Former) National Rhythm Gymnastics Team Member
Professor, Department of Musical Arts, Baekseok University of the Arts
National Rhythm Gymnastics Judge/Instructor
Current) Director Lien / Bokju Amy
20 Comments
왠만한 의사 뺨을 제대로 날리시는 인체공학적 지식에 박수
백번 드립니다👍👍
아니.. 영상을 10번도 넘게 보고있는데 매번 아~~~🤤 왜..늘 처음 보는 리액션을 하고 있는지.. 어릴때 오랫동안 발레해서 일반인몸이 됐음에도 불구하고 잘못된 개구리 자세를 겁없이 하다 고관절을 심하게 다쳐서
전전긍긍 중인데 백번을 더 보더라도 제대로 인지 하면서 연습해볼게용
항상 감사드립니다
건강하세요🥰
개구리 자세, 골반을 이렇게 넣어야 열립니다.골반 쏙 넣는 10배 빠른 비법" #리듬엔젤스
리듬엔젤스_불친절한갱자씨
21,495 views
So many people have been asking in the comments, "Shouldn't my back be arched to open my pelvis?", "What does it mean to pull my pelvis inward rather than my knees?"
Today, as a stretching expert with 25 years of experience, I'll put an end to those questions.
There's only one key point: the knees should be the "axis," and the pelvis should be the "engine." The "real" frog pose secret isn't simply about spreading your legs, but about targeting the deep pelvic muscles and adductors!
🦴 Frog Pose Anatomy Feedback
1. Why does my back arch? (Lumbar Compensation)
Our hip joint is a *ball-and-socket joint**. The bone (femoral head) fits perfectly within the socket (acetabulum). However, when **abduction* and *external rotation* occur, like in frog pose, to open your legs to the side, our body uses its brain to avoid reaching the hip joint's range of motion.
Compensatory action: It creates an anterior pelvic tilt, where the pelvis tilts forward.
Result: The pelvis tilts, causing excessive lumbar curvature (lordosis), leading to pain. This isn't opening the pelvis; it's stretching the lumbar ligaments!
2. "Pelvis in" = Hip socket alignment (centration)
"Pushing the pelvis between the knees" means, anatomically, aligning the femoral head perfectly in the center of the socket.
If the knees are spread apart, the femoral head will compress the front of the socket, causing a "hip jam."
Pushing the pelvis inward like an engine creates space between the bones, creating an angle that properly stretches the adductors (gracilis, adductor longus, etc.).
3. The Principle of Intra-Abdominal Pressure (IAP) and Antagonist Muscles
Pulling the belly button toward the back doesn't simply mean tightening the abdominal muscles.
Build Abdominal Pressure: This increases the pressure between the diaphragm and pelvic floor muscles to stabilize the lumbar spine.
Reciprocal Inhibition: When your core and glutes (buttocks) are tightly engaged, the opposing adductors (inner thighs) receive a signal from the brain telling them, "Now you can relax." This allows them to tear more easily when exerting force.
💡 Dr. Kim's One-Line Point
"A bent back indicates that the hip joint is closed, and a straight back means the hip joint is finally ready to open!"
If you want to achieve a pain-free, smooth pelvis like a professional,
pay attention until the end of today's video and be sure to check out the "Sofa Tips!"
If it hurts, it won't open. Learn how to tear properly!
💡 Timeline
[00:00] Precautions for the Frog Stretch: Warning against the common mistake of excessively arching the back.
[01:09] Classical Method: Explains the principle of keeping the back straight and pushing the pelvis (hip joint) back with the knees as the axis.
[01:44] Strength Control of the Knees and Pelvis: Emphasizes that the force used to pull the pelvis inward should be equal to the force used to spread the knees.
[03:13] Incorrect Practice: Avoid lifting your legs on a chair or other elevated surface and lifting your hips, as this will only injure your ligaments.
[03:56] Identifying the Stimulation Point: Point your navel toward the floor to accurately stimulate the adductors and pelvic floor muscles.
[05:22] Beginner/Men's Recommended Version: This is the easiest exercise: Using a sofa or wall, raise your legs, straighten your back, and drop your pelvis.
[06:29] Using a Timer: Start with 2 minutes and increase to 5 minutes as you become more comfortable. It's important to remain still, as if soothing your muscles.
[07:51] Closing advice: The best secret is to consistently repeat the stretching exercises every day so that they become a part of your daily routine.
Direction over speed
#RhythmAngels
📌Chat inquiries
http://pf.kakao.com/_ImxbLT
Instagram (Unfriendly Gangja)
Instagram: rhythm_angels
Former) National Rhythm Gymnastics Team Member
Professor, Department of Musical Arts, Baekseok University of the Arts
National Rhythm Gymnastics Judge/Instructor
Current) Director Lien / Bokju Amy