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척추 질환 예방
허리 통증 즉, 요통은 대부분 척추와 척추 주변 근육 또는 관절, 신경 등에 문제가 생기면서 발생하는 경우가 많습니다.
때문에 척추 강화 운동을 통해 척추 질환 예방을 해볼 수 있겠는데요.
오늘은 일상 속에서 진행할 수 있는 척추 질환 예방을 위한 척추 강화 운동 을 알아보겠습니다.
척추 강화 운동
걷기
일상 속에서 쉽게 접할 수 있는 대표적인 유산소 운동으로 걸을 때 자연스럽게 근육, 관절 등 전신을 움직이기 때문에 척추 질환 예방 및 심혈관 질환 등 다양한 문제를 예방하는데 효과적입니다.
운동을 진행하기에 앞서 쿠션감이 좋은 운동화를 신고 충분한 스트레칭을 통해 몸을 이완시켜준 뒤 운동을 해주셔야 부상의 위험이 적으며, 주 3회 이상 하루 40~50분 정도 꾸준하게 운동해 주시기 바랍니다.
또한, 무리하여 빠르게 걷는 행동은 발목 또는 허리에 무리를 주는 결과가 나타날 수 있으며, 휴대폰을 보면서 걷는 습관은 거북목을 유발하기도 하니 이러한 점을 유의하셔야 합니다.
맨몸 스쿼트
전신 운동으로 잘 알려져 있는 스쿼트 자세가 척추를 강화하는 데 도움을 줍니다.
이는 장소의 제약 없이 간편하게 전신 근육을 강화할 수 있다는 장점이 있습니다.
다만, 기구를 활용하는 스쿼트 즉, 무게를 더하여 운동을 하는 경우 본인의 상태에 따라 오히려 척추 통증을 유발할 수 있으니 이 점을 유의하셔야 합니다.
더불어 올바르지 못한 자세로 스쿼트를 진행하는 경우에도 부상을 유발할 수 있으니 주의하셔야 합니다.
수영
걷기나 달리기 등 가벼운 유산소 운동에서도 통증이 발생하는 상태라면 수영이 좋은 선택지가 됩니다.
수영은 전신을 사용하는 운동이라 전체 근육 강화에 도움이 되고 특히 코어 근육에 효과적인 운동입니다.
이와 더불어 물이 신체를 지지해주어 통증의 부담이 덜하다는 점에서 평소 통증을 호소하시는 분들에게도 좋은 운동입니다.
더불어 정상 체중을 유지하는 것도 척추 질환 예방에 큰 도움을 주는 점을 참고해 주시기 바랍니다.
또한, 모든 운동은 바른 자세로 꾸준하게 운동을 할 때 더욱 좋은 효과가 나타날 수 있으니 자신의 몸 상태를 주기적으로 확인하며 효과적인 운동을 진행하시기 바랍니다.
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var jetpackCarouselStrings = {"widths":[370,700,1000,1200,1400,2000],"is_logged_in":"","lang":"ko","ajaxurl":"https:\/\/writeinfo.co.kr\/wp-admin\/admin-ajax.php","nonce":"05032cd5db","display_exif":"1","display_comments":"1","single_image_gallery":"1","single_image_gallery_media_file":"","background_color":"black","comment":"\ub313\uae00","post_comment":"\ub313\uae00 \ub2ec\uae30","write_comment":"\ub313\uae00 \ub2ec\uae30...","loading_comments":"\ub313\uae00 \ub85c\ub4dc\uc911...","download_original":"\uc804\uccb4 \ud06c\uae30 <span class=\"photo-size\">{0}<span class=\"photo-size-times\">\u00d7<\/span>{1}<\/span> \ubcf4\uae30","no_comment_text":"\ub313\uae00\ub85c \uba87\uac1c\uc758 \uae00\uc790\ub97c \uaf2d \uc62c\ub824\uc8fc\uc138\uc694.","no_comment_email":"\ub313\uae00\uc5d0 \uc774\uba54\uc77c \uc8fc\uc18c\ub97c \ub123\uc5b4\uc8fc\uc138\uc694.","no_comment_author":"\ub313\uae00\uc5d0 \uc774\ub984\uc744 \ub123\uc5b4\uc8fc\uc138\uc694.","comment_post_error":"\uc8c4\uc1a1\ud569\ub2c8\ub2e4. \ub313\uae00\uc744 \uc62c\ub9ac\ub294\ub370 \uc5d0\ub7ec\uac00 \ubc1c\uc0dd\ud588\uc2b5\ub2c8\ub2e4. \ub098\uc911\uc5d0 \ub2e4\uc2dc \ud574\uc8fc\uc138\uc694.","comment_approved":"\ub313\uae00\uc774 \uc2b9\uc778\ub410\uc2b5\ub2c8\ub2e4.","comment_unapproved":"\ub313\uae00\uc774 \uc2b9\uc778 \uad00\ub9ac \uc911\uc785\ub2c8\ub2e4.","camera":"\uce74\uba54\ub77c","aperture":"\uc870\ub9ac\uac1c","shutter_speed":"\uc154\ud130 \uc18d\ub3c4","focal_length":"\ucd1b\uc810 \uac70\ub9ac","copyright":"\uc800\uc791\uad8c","comment_registration":"0","require_name_email":"1","login_url":"https:\/\/writeinfo.co.kr\/wp-login.php?redirect_to=https%3A%2F%2Fwriteinfo.co.kr%2F%25ec%25b2%2599%25ec%25b6%2594-%25ec%25a7%2588%25ed%2599%2598-%25ec%2598%2588%25eb%25b0%25a9-%25ec%25b2%2599%25ec%25b6%2594-%25ea%25b0%2595%25ed%2599%2594-%25ec%259a%25b4%25eb%258f%2599-%25ec%2595%258c%25ec%2595%2584%25eb%25b3%25b4%25ea%25b8%25b0%2F","blog_id":"1","meta_data":["camera","aperture","shutter_speed","focal_length","copyright"]};
var Jetpack_Block_Assets_Base_Url="https://writeinfo.co.kr/wp-content/plugins/jetpack/_inc/blocks/";
https://writeinfo.co.kr/wp-content/plugins/jetpack/_inc/blocks/subscriptions/view.js
var sharing_js_options = {"lang":"en","counts":"1","is_stats_active":"1"};
https://writeinfo.co.kr/wp-content/plugins/jetpack/_inc/build/sharedaddy/sharing.min.js
var windowOpen;
( function () {
function matches( el, sel ) {
return !! (
el.matches && el.matches( sel ) ||
el.msMatchesSelector && el.msMatchesSelector( sel )
);
}
document.body.addEventListener( 'click', function ( event ) {
if ( ! event.target ) {
return;
}
var el;
if ( matches( event.target, 'a.share-facebook' ) ) {
el = event.target;
} else if ( event.target.parentNode && matches( event.target.parentNode, 'a.share-facebook' ) ) {
el = event.target.parentNode;
}
if ( el ) {
event.preventDefault();
// If there's another sharing window open, close it.
if ( typeof windowOpen !== 'undefined' ) {
windowOpen.close();
}
windowOpen = window.open( el.getAttribute( 'href' ), 'wpcomfacebook', 'menubar=1,resizable=1,width=600,height=400' );
return false;
}
} );
} )();
var windowOpen;
( function () {
function matches( el, sel ) {
return !! (
el.matches && el.matches( sel ) ||
el.msMatchesSelector && el.msMatchesSelector( sel )
);
}
document.body.addEventListener( 'click', function ( event ) {
if ( ! event.target ) {
return;
}
var el;
if ( matches( event.target, 'a.share-x' ) ) {
el = event.target;
} else if ( event.target.parentNode && matches( event.target.parentNode, 'a.share-x' ) ) {
el = event.target.parentNode;
}
if ( el ) {
event.preventDefault();
// If there's another sharing window open, close it.
if ( typeof windowOpen !== 'undefined' ) {
windowOpen.close();
}
windowOpen = window.open( el.getAttribute( 'href' ), 'wpcomx', 'menubar=1,resizable=1,width=600,height=350' );
return false;
}
} );
} )();
window.addEventListener("DOMContentLoaded",(e=>{document.querySelectorAll('img[loading="lazy"]').forEach((e=>{e.getBoundingClientRect().top<=window.innerHeight&&(e.loading="eager")}))}));
(function () {
const iframe = document.getElementById( 'jetpack_remote_comment' );
const watchReply = function() {
// Check addComment._Jetpack_moveForm to make sure we don't monkey-patch twice.
if ( 'undefined' !== typeof addComment && ! addComment._Jetpack_moveForm ) {
// Cache the Core function.
addComment._Jetpack_moveForm = addComment.moveForm;
const commentParent = document.getElementById( 'comment_parent' );
const cancel = document.getElementById( 'cancel-comment-reply-link' );
function tellFrameNewParent ( commentParentValue ) {
const url = new URL( iframe.src );
if ( commentParentValue ) {
url.searchParams.set( 'replytocom', commentParentValue )
} else {
url.searchParams.delete( 'replytocom' );
}
if( iframe.src !== url.href ) {
iframe.src = url.href;
}
};
cancel.addEventListener( 'click', function () {
tellFrameNewParent( false );
} );
addComment.moveForm = function ( _, parentId ) {
tellFrameNewParent( parentId );
return addComment._Jetpack_moveForm.apply( null, arguments );
};
}
}
document.addEventListener( 'DOMContentLoaded', watchReply );
// In WP 6.4+, the script is loaded asynchronously, so we need to wait for it to load before we monkey-patch the functions it introduces.
document.querySelector('#comment-reply-js')?.addEventListener( 'load', watchReply );
window.addEventListener( 'message', function ( event ) {
if ( event.origin !== 'https://jetpack.wordpress.com' ) {
return;
}
iframe.style.height = event.data + 'px';
});
})();