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유방절제술 후 통증완화 동작

첫번째 동작

폼롤러를 이용한 상체 스트레칭
-가슴, 목, 팔 안쪽 긴장 완화 동작
준비물: 매트, 폼롤러
(이불, 단이 높은 베개로 대체 가능)

상체 긴장 완화 동작
1. 매트 위에 다리 산모양으로 앉는다.
2. 폼롤러는 가슴 뒤쪽에 대고 눕는 느낌으로 위치 잡는다.
3. 폼롤러에 등이 닿은 후 두 다리 편안하게 뻗는다.
4. 머리 뒤로 깍지 껴서 머리 바닥으로 편하게 눕는다.
5. 온몸에 힘을 풀고, 30초 정도 편안하게 호흡하면서
등 뒤를 체중으로 누르는 느낌을 유지한다.
30초 동작 유지 X 3세트 반복

NG! 잘못된 자세
폼롤러를 너무 아래로 내려서 허리가 꺾이지 않도록 주의합니다.

두번째 동작

수술 후 약해진 승모근(목과 어깨를 이어주는 근육) 강화 동작
-준비물: 매트, 폼롤러승모근 강화 동작

폼롤러를 이용한 승모근 강화 동작
준비물: 매트, 폼롤러승모근 강화 동작
1. 매트 위에 앉아서 다리는 산모양 만든다.
2. 폼롤러 등쪽에 대고 눕는다.
다리는 힙(HIP)쪽으로 이동
팔은 까지껴서 머리 뒤에 고정
3. 호흡을 들여 마셨다가 내뱉으며 힙을 올린다.
숨 다시 마시면서 천천히 힙 다운
15회 반복 X 3세트

NG! 잘못된 자세
어깨가 과하게 들리지 않도록 주의하세요.

세번째 동작

밴드를 이용한 어깨, 겨드랑이 강화 동작
-준비물: 매트, 밴드
(탄성이 있는 밴드 사용, 수건 불가)

어깨, 겨드랑이 근육 강화 동작
1. 밴드 중앙을 한쪽 발로 밟는다.
2. 밴드를 밟은쪽 무릎은 굽히고, 반대쪽 다리는 뒤로 쭉혀서 보낸다.
3. 밴드는 양손으로 탄성이 느껴지게 잡아준다.
4. 호흡 들여마셨다가 내시며 두 팔을 가슴쪽으로 끌어올린다.
5. 마신 호흡에 팔 내리고, 호흡 뱉으며 팔 올리기 반복
10회 동작 X 3세트 반복

NG! 잘못된 자세
팔꿈치가 따라가지 않도록 주의하세요.

네번째 동작

겨드랑이, 이두, 삼두 근육을 강화시키는 동작
-준비물: 매트, 밴드
(탄성이 있는 밴드 사용, 수건 불가)

팔뚝과 갈비뼈 주변 근육 강화
1. 매트 위에 밴드 놓은 후 두 무릎으로 앉는다.
2. 밴드를 잡은 팔을 머리 뒤로 보낸다.
3. 양손으로 밴드 양쪽을 합쳐 잡는다.
4. 호흡은 들여 마셨다가 뱉으며 두 팔을 위로 쭉 뻗는다.
5. 숨을 마시면서 다시 팔꿈치 접어서 다운시킨다.
10회 X 3세트 반복

NG! 잘못된 자세
팔이 귀에서 떨어지지 않도록 주의하세요.

a

DR CATHERINE CASTILLO

Neurologist

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도움말

휴메이크휘트니스 대치점 박지연PT

 

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개인정보 처리 방침
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서울특별시 성동구 성수이로 58 P-TOWER 6층 핑크포켓 (지번: 성수동2가 325-17)
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