허리통증 케어 시퀀스
카드를 드래그·편집하고 운동을 추가해보세요 — 실제로 동작해요
Warm-up
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Pelvic Curl매트
골반 · 척추
요추 부담 없이 천천히 골반부터
Main Exercise
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Dead Bug매트
코어
골반 중립을 유지하며 팔다리 교차 이동
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Bird Dog매트
코어 · 둔부
허리가 꺾이지 않도록 코어로 지지
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Thread the Needle매트
흉추 · 견갑
흉추 회전 시 골반은 고정
Correction
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Book Opening매트
견갑 안정화
견갑을 바닥에 붙인 채 팔만 열기
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Side-Lying Rotation매트
흉추 · 골반
골반 흔들림 없이 상체만 회전
Cool-down
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Child's Pose매트
요추
허리 긴장을 풀며 깊게 호흡
Home Exercise
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고관절 안정성 훈련
고관절
골반 정렬을 유지하며 10회 · 2세트