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스트레칭

hair-gabal-knowhow-img04

유방암 환자들은 보통 기초체온이 정상체온보다 1~2도 이상 낮은 저체온인 경우가 많은데요.
스트레칭은 근육이완과 마찬가지로 에너지를 많이 소비하여 기초체온을 높여주고 근력 강화와 바른 자세 교정에 많은 도움을 줍니다.
유방암 환자분들은 가슴을 보호하기 위해 평소 자신도 모르게 움츠러든 자세로 어깨가 굽은 자세가 되기 쉽습니다.
이런 자세 교정에도 스트레칭은 상당히 효과가 있습니다.
또, 바른 호흡을 익힘으로써 불안과 기본적인 스트레스 해소에도 큰 도움이 됩니다.
다만 처음 스트레칭을 시작할 때는 무리하게 과한 동작보다는 관절 유연성에 도움을 주는 동작을 시작으로
몸에 열을 내고, 점차 근력을 늘리는 동작으로 확장해 나가는 것이 좋습니다.

hair-gabal-knowhow-img04

유방암 환자들은 보통 기초체온이 정상체온보다 1~2도 이상 낮은 저체온인 경우가 많은데요.
스트레칭은 근육이완과 마찬가지로 에너지를 많이 소비하여 기초체온을 높여주고 근력 강화와 바른 자세 교정에 많은 도움을 줍니다.
유방암 환자분들은 가슴을 보호하기 위해 평소 자신도 모르게 움츠러든 자세로 어깨가 굽은 자세가 되기 쉽습니다.
이런 자세 교정에도 스트레칭은 상당히 효과가 있습니다.
또, 바른 호흡을 익힘으로써 불안과 기본적인 스트레스 해소에도 큰 도움이 됩니다.
다만 처음 스트레칭을 시작할 때는 무리하게 과한 동작보다는 관절 유연성에 도움을 주는 동작을 시작으로
몸에 열을 내고, 점차 근력을 늘리는 동작으로 확장해 나가는 것이 좋습니다.

유방암에 좋은 스트레칭 동작

수술 후 지친 심신을 가볍게 풀어줄 수 있는 스트레칭 동작을 소개합니다.
수술 직후에는 상처 부위 때문에 가볍게 머리를 빗는 동작에도 불편함을 느낄 수 있습니다.
따라서 수술 후 상처가 아물기 시작하는 약 2주 후부터 가벼운 스트레칭 동작을 따라 하며,
몸과 마음의 긴장을 풀어보시기 바랍니다.

유방암에 좋은 스트레칭 동작

수술 후 지친 심신을 가볍게 풀어줄 수 있는 스트레칭 동작을 소개합니다.
수술 직후에는 상처 부위 때문에 가볍게 머리를 빗는 동작에도 불편함을 느낄 수 있습니다.
따라서 수술 후 상처가 아물기 시작하는 약 2주 후부터 가벼운 스트레칭 동작을 따라 하며,
몸과 마음의 긴장을 풀어보시기 바랍니다.

1. 날개뼈모으기 운동 (Chest stretch & Scapula mobility)

가슴 이완 및 어깨 기능성 조절 능력 향상에 도움이 되는 운동입니다.
등 위쪽에 있는 한 쌍의 넓적한 뼈, 몸통 뒤쪽과 팔을 연결하는 어깨뼈와
뭉친 어깨 근육을 풀어주는 동작입니다.

①->② 팔을 앞으로 쭉 뻗은 후 팔꿈치를 직각이 되도록(90도 정도) 굽혀서 양팔을 몸통에 붙여줍니다.

②->③ 호흡을 내쉬면서 팔꿈치를 뒤로 당겨 척추를 중심으로 양쪽 견갑골을 등 뒤로 모아줍니다.
이때 견갑이 서로 맞닿는 느낌으로 당기는 것이 중요합니다.

③->① 가슴 앞쪽 근육이 이완되고 어깨가 펴지는 것을 느끼며, 숨을 마시면서 처음 자세로 돌아옵니다.

* 통증이 없는 범위에서 3초간 자세를 유지합니다.
* 같은 자세를 10회 반복해 줍니다

1. 날개뼈모으기 운동 (Chest stretch & Scapula mobility)

가슴 이완 및 어깨 기능성 조절 능력 향상에 도움이 되는 운동입니다.
등 위쪽에 있는 한 쌍의 넓적한 뼈, 몸통 뒤쪽과 팔을 연결하는 어깨뼈와
뭉친 어깨 근육을 풀어주는 동작입니다.

①->② 팔을 앞으로 쭉 뻗은 후 팔꿈치를 직각이 되도록(90도 정도) 굽혀서 양팔을 몸통에 붙여줍니다.

②->③ 호흡을 내쉬면서 팔꿈치를 뒤로 당겨 척추를 중심으로 양쪽 견갑골을 등 뒤로 모아줍니다.
이때 견갑이 서로 맞닿는 느낌으로 당기는 것이 중요합니다.

③->① 가슴 앞쪽 근육이 이완되고 어깨가 펴지는 것을 느끼며, 숨을 마시면서 처음 자세로 돌아옵니다.

* 통증이 없는 범위에서 3초간 자세를 유지합니다.
* 같은 자세를 10회 반복해 줍니다

2. 회전근개 운동 (External Rotation)

어깨 가동성 및 안정화 삼각근, 회전근개 강화운동입니다.

① 손바닥은 천장을 바라볼 수 있게 하고, 팔꿈치는 직각으로 (90도) 구부려 몸통 옆에 붙여줍니다.

② 호흡을 내쉬면서 팔꿈치를 몸통 옆에 고정시키고 전완을 외전시켜 줍니다.
가슴 앞쪽 근육을 이완시키고 어깨가 펴지는 것을 느낄 수 있습니다.

③ 숨을 천천히 마시면서 처음 자세로 돌아옵니다.

* 통증이 없는 범위에서 3초간 자세를 유지합니다.
* 같은 자세를 10회 반복해 줍니다.

2. 회전근개 운동 (External Rotation)

어깨 가동성 및 안정화 삼각근, 회전근개 강화운동입니다.

① 손바닥은 천장을 바라볼 수 있게 하고, 팔꿈치는 직각으로 (90도) 구부려 몸통 옆에 붙여줍니다.

② 호흡을 내쉬면서 팔꿈치를 몸통 옆에 고정시키고 전완을 외전시켜 줍니다.
가슴 앞쪽 근육을 이완시키고 어깨가 펴지는 것을 느낄 수 있습니다.

③ 숨을 천천히 마시면서 처음 자세로 돌아옵니다.

* 통증이 없는 범위에서 3초간 자세를 유지합니다.
* 같은 자세를 10회 반복해 줍니다.

3. 가슴펴기 운동 (Chest extension)

간단해 보이지만 대흉근 강화, 광배근, 회전근개, 삼각근, 전거근, 승모근, 능형근 강화에 도움이 되는 동작입니다.

① 호흡을 마시면서 양팔을 앞으로 나란히 가슴 높이에서 모아줍니다.

② 가슴 높이에서 모아 호흡을 내쉬면서 양팔을 좌우로 천천히 벌립니다.

③그 상태에서 좀 더 가슴을 내밀어 가슴이 살짝 당겨지는 느낌이 들 때까지 팔을 벌리고 3초간 동작을 유지해 줍니다.

④ 다시 처음 자세로 돌아갑니다.

* 한번에 5-10회 정도 반복 합니다.
* 호흡을 바꿔서도 진행합니다.

3. 가슴펴기 운동 (Chest extension)

간단해 보이지만 대흉근 강화, 광배근, 회전근개, 삼각근, 전거근, 승모근, 능형근 강화에 도움이 되는 동작입니다.

① 호흡을 마시면서 양팔을 앞으로 나란히 가슴 높이에서 모아줍니다.

② 가슴 높이에서 모아 호흡을 내쉬면서 양팔을 좌우로 천천히 벌립니다.

③그 상태에서 좀 더 가슴을 내밀어 가슴이 살짝 당겨지는 느낌이 들 때까지 팔을 벌리고 3초간 동작을 유지해 줍니다.

④ 다시 처음 자세로 돌아갑니다.

* 한번에 5-10회 정도 반복 합니다.
* 호흡을 바꿔서도 진행합니다.

4. 상체비틀기 운동 (Spine twist /Torso Rotation)

등(상부, 중부) 스트레칭, 척추 회전 증가, 골반안정화에 도움이 되는 동작입니다.

① 척추를 세워 양반자세로 앉습니다.

② 골반은 정면으로 유지하고 왼 손은 오른쪽 무릎위에 오른 손은 엉덩이 뒤쪽 바닥을 짚어 줍니다.

③ 호흡을 내쉬며 몸통을 오른쪽 사선으로 돌려줍니다.

* 반대쪽도 같은 방법으로 반복합니다.
* 좌우 모두 반복을 1set로 5-10회 반복해 줍니다.

4. 상체비틀기 운동 (Spine twist /Torso Rotation)

등(상부, 중부) 스트레칭, 척추 회전 증가, 골반안정화에 도움이 되는 동작입니다.

① 척추를 세워 양반자세로 앉습니다.

② 골반은 정면으로 유지하고 왼 손은 오른쪽 무릎위에 오른 손은 엉덩이 뒤쪽 바닥을 짚어 줍니다.

③ 호흡을 내쉬며 몸통을 오른쪽 사선으로 돌려줍니다.

* 반대쪽도 같은 방법으로 반복합니다.
* 좌우 모두 반복을 1set로 5-10회 반복해 줍니다.

5. 팔,어깨돌리기 운동 (Arm circle / windmill)

어깨 근육강화, 견갑골, 회전근개 강화를 돕는 운동입니다.

① 두 손을 자연스럽게 어깨 위로 올립니다.

② 호흡을 마시며, 최대한 팔꿈치를 가슴 앞에서 모았다가 내쉬면서 팔꿈치를 벌리며 큰 원을 그려줍니다.

*통증이 없는 범위에서 진행합니다.
*10회 반복해 줍니다.

5. 팔,어깨돌리기 운동 (Arm circle / windmill)

어깨 근육강화, 견갑골, 회전근개 강화를 돕는 운동입니다.

① 두 손을 자연스럽게 어깨 위로 올립니다.

② 호흡을 마시며, 최대한 팔꿈치를 가슴 앞에서 모았다가 내쉬면서 팔꿈치를 벌리며 큰 원을 그려줍니다.

*통증이 없는 범위에서 진행합니다.
*10회 반복해 줍니다.

TIP

수술 후 2주 후는 가볍게 맨손으로 진행하다가 수술 후 한 달이 지난 후부터는 생수병,
그리고 상처가 완벽히 아문 후 에는 아령으로 점차 무게를 높여서 같은동작을 진행하면 근력강화에 도움이 됩니다.

TIP

수술 후 2주 후는 가볍게 맨손으로 진행하다가 수술 후 한 달이 지난 후부터는 생수병, 그리고 상처가 완벽히 아문 후 에는 아령으로 점차 무게를 높여서 같은동작을 진행하면 근력강화에 도움이 됩니다.

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