{"id":2010,"date":"2026-03-09T14:15:53","date_gmt":"2026-03-09T05:15:53","guid":{"rendered":"https:\/\/jinsime.co.kr\/?p=2010"},"modified":"2026-03-09T14:15:53","modified_gmt":"2026-03-09T05:15:53","slug":"%eb%af%b8%eb%8b%88%eb%b3%bc-%ed%95%98%eb%82%98%eb%a1%9c-%ed%95%98%eb%8a%94-%ec%bd%94%ec%96%b4-%ec%9a%b4%eb%8f%99-6%ea%b0%80%ec%a7%80","status":"publish","type":"post","link":"https:\/\/jinsime.co.kr\/?p=2010","title":{"rendered":"\ubbf8\ub2c8\ubcfc \ud558\ub098\ub85c \ud558\ub294 \ucf54\uc5b4 \uc6b4\ub3d9 6\uac00\uc9c0"},"content":{"rendered":"
\n
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\ubbf8\ub2c8\ubcfc(\uc624\ubc84\ubcfc) \ud558\ub098\ub85c \ud558\ub294 \ucf54\uc5b4 \uc6b4\ub3d9 \ubc29\ubc95<\/h1>\n

\ud544\ub77c\ud14c\uc2a4\uc5d0\uc11c \uc790\uc8fc \uc0ac\uc6a9\ud558\ub294 \uc18c\ub3c4\uad6c \uc911 \ud558\ub098\uac00 \ubc14\ub85c **\ubbf8\ub2c8\ubcfc(\uc624\ubc84\ubcfc)**\uc774\ub2e4.
\uac00\ubccd\uace0 \ud06c\uae30\uac00 \uc791\uc544 \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \uc0ac\uc6a9\ud560 \uc218 \uc788\uc73c\uba70, \ucf54\uc5b4 \uadfc\uc721\uacfc \uc548\uc815\ud654 \uadfc\uc721\uc744 \ud65c\uc131\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc778 \ub3c4\uad6c\ub85c \uc54c\ub824\uc838 \uc788\ub2e4.<\/p>\n

\ubbf8\ub2c8\ubcfc\uc740 \ubd88\uc548\uc815\ud55c \uc9c0\uc9c0\uba74\uc744 \ub9cc\ub4e4\uc5b4 \ubab8\uc758 \uade0\ud615\uc744 \uc720\uc9c0\ud558\ub3c4\ub85d \ub3d5\ub294\ub2e4.
\uc774 \uacfc\uc815\uc5d0\uc11c \ubcf5\ubd80\uc640 \uace8\ubc18 \uc8fc\ubcc0\uc758 \uc791\uc740 \uadfc\uc721\ub4e4\uc774 \ud568\uaed8 \uc791\ub3d9\ud558\uba74\uc11c \ucf54\uc5b4 \uc548\uc815\uc131\uacfc \uc790\uc138 \uac1c\uc120\uc5d0 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\ub2e4.<\/p>\n

\ud2b9\ud788 \ubbf8\ub2c8\ubcfc\uc744 \ud65c\uc6a9\ud558\uba74 \ubcf5\ubd80, \uace8\ubc18, \ucc99\ucd94 \uc8fc\ubcc0 \uadfc\uc721\uc744 \ubcf4\ub2e4 \uc12c\uc138\ud558\uac8c \uc0ac\uc6a9\ud558\uac8c \ub418\uc5b4 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc5d0\uc11c \uc790\uc8fc \ud65c\uc6a9\ub41c\ub2e4.<\/p>\n

\ub2e4\uc74c\uc740 \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294 \ubbf8\ub2c8\ubcfc \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9 \ubc29\ubc95<\/strong>\uc774\ub2e4.<\/p>\n

\n

<\/h1>\n

\"\"\ubbf8\ub2c8\ubcfc \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9 \ubc29\ubc95<\/h1>\n

1. \uc2a4\ud30c\uc778 \uc2a4\ud2b8\ub808\uce58 \ud3ec\uc6cc\ub4dc<\/h3>\n

(Spine Stretch Forward)<\/em><\/p>\n

    \n
  • \n

    \ucc99\ucd94\ub97c \uc138\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \uc591\ubc18\ub2e4\ub9ac\ub85c \uc549\ub294\ub2e4.<\/p>\n<\/li>\n

  • \n

    \uc591\uc190\uc744 \ubbf8\ub2c8\ubcfc \uc704\uc5d0 \uc62c\ub9b0\ub2e4.<\/p>\n<\/li>\n

  • \n

    \ubbf8\ub2c8\ubcfc\uc744 \ucc9c\ucc9c\ud788 \uc55e\uc73c\ub85c \uad74\ub9ac\uba70 \uc0c1\uccb4\ub97c \uc219\uc778\ub2e4.<\/p>\n<\/li>\n

  • \n

    \ucc99\ucd94\ub97c \ud558\ub098\uc529 \uae38\uac8c \ub298\ub9b0\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \uc6c0\uc9c1\uc778\ub2e4.<\/p>\n<\/li>\n

  • \n

    \ub2e4\uc2dc \ubcfc\uc744 \ubab8\ucabd\uc73c\ub85c \uad74\ub9ac\uba70 \ucc98\uc74c \uc790\uc138\ub85c \ub3cc\uc544\uc628\ub2e4.<\/p>\n<\/li>\n<\/ul>\n

    \n

    2. \uc694\ucd94 \uc548\uc815\ud654 \uc6b4\ub3d9<\/h3>\n

    (Lumbar Exercise Basic)<\/em><\/p>\n

      \n
    • \n

      \ubc14\ub2e5\uc5d0 \ub204\uc6cc \ud5c8\ub9ac \uc544\ub798\uc5d0 \ubbf8\ub2c8\ubcfc\uc744 \ub454\ub2e4.<\/p>\n<\/li>\n

    • \n

      \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \ubb34\ub98e\uc744 \uc57d 90\ub3c4\ub85c \uc720\uc9c0\ud55c\ub2e4.<\/p>\n<\/li>\n

    • \n

      \uc228\uc744 \ub4e4\uc774\ub9c8\uc2dc\uba70 \ub2e4\ub9ac\ub97c V\uc790 \ud615\ud0dc\ub85c \ubc8c\ub9b0\ub2e4.<\/p>\n<\/li>\n

    • \n

      \uc228\uc744 \ub0b4\uc26c\uba70 \ub2e4\uc2dc \ubaa8\uc544\uc900\ub2e4.<\/p>\n<\/li>\n

    • \n

      8~10\ud68c \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n

      \n

      3. \uba38\uba54\uc774\ub4dc \uc2a4\ud2b8\ub808\uce6d<\/h3>\n

      (Mermaid)<\/em><\/p>\n

        \n
      • \n

        \ud55c\ucabd \ub2e4\ub9ac\ub97c \ud3b4\uace0 \uc549\ub294\ub2e4.<\/p>\n<\/li>\n

      • \n

        \ud3b8 \ub2e4\ub9ac \ub4a4\ucabd\uc5d0 \ubbf8\ub2c8\ubcfc\uc744 \ub450\uace0 \uc190\uc744 \uc62c\ub9b0\ub2e4.<\/p>\n<\/li>\n

      • \n

        \ubc18\ub300\ucabd \ubc29\ud5a5\uc73c\ub85c \uc0c1\uccb4\ub97c \uae30\uc6b8\uc774\uba70 \uc606\uad6c\ub9ac\ub97c \uc2a4\ud2b8\ub808\uce6d\ud55c\ub2e4.<\/p>\n<\/li>\n

      • \n

        \ubbf8\ub2c8\ubcfc\uc744 \uad74\ub9ac\uba70 \ub3d9\uc791\uc744 \uc774\uc5b4\uac04\ub2e4.<\/p>\n<\/li>\n<\/ul>\n

        \n

        4. \uae30\ubcf8 \ubcf5\ubd80 \uc6b4\ub3d9<\/h3>\n

        (Ab Prep)<\/em><\/p>\n

          \n
        • \n

          \ub4f1\uc744 \ubbf8\ub2c8\ubcfc\uc5d0 \uae30\ub300\uace0 \ub204\uc6b4 \uc790\uc138\ub97c \ub9cc\ub4e0\ub2e4.<\/p>\n<\/li>\n

        • \n

          \ubb34\ub98e\uc744 \uad6c\ubd80\ub9ac\uace0 \ubc1c\uc740 \uc5b4\uae68\ub108\ube44\ub85c \ub454\ub2e4.<\/p>\n<\/li>\n

        • \n

          \uc190\uc744 \uba38\ub9ac \ub4a4\uc5d0 \ub450\uace0 \uc0c1\uccb4\ub97c \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4.<\/p>\n<\/li>\n

        • \n

          \uac00\uc2b4\uc774 \ub4e4\ub9ac\ub294 \uc815\ub3c4\uae4c\uc9c0\ub9cc \ucc9c\ucc9c\ud788 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n

          \n

          5. \ud5cc\ub4dc\ub808\ub4dc<\/h3>\n

          (Hundred)<\/em><\/p>\n

            \n
          • \n

            \ub204\uc6b4 \uc790\uc138\uc5d0\uc11c \ubc1c\ubaa9 \uc0ac\uc774\uc5d0 \ubbf8\ub2c8\ubcfc\uc744 \ub07c\uc6b4\ub2e4.<\/p>\n<\/li>\n

          • \n

            \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uace0 \uc0c1\uccb4\ub97c \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4.<\/p>\n<\/li>\n

          • \n

            \ud314\uc744 \uc55e\uc73c\ub85c \ubed7\uace0 \ud638\ud761\uc5d0 \ub9de\ucdb0 \ud314\uc744 \uc6c0\uc9c1\uc778\ub2e4.<\/p>\n<\/li>\n

          • \n

            \ubbf8\ub2c8\ubcfc\uc744 \uc720\uc9c0\ud558\uba70 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n

            \n

            6. \ud558\ud504 \ub864 \ubc31<\/h3>\n

            (Half Roll Back)<\/em><\/p>\n

              \n
            • \n

              \uc549\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e \uc0ac\uc774\uc5d0 \ubbf8\ub2c8\ubcfc\uc744 \ub07c\uc6b4\ub2e4.<\/p>\n<\/li>\n

            • \n

              \ud314\uc744 \uc55e\uc73c\ub85c \ubed7\ub294\ub2e4.<\/p>\n<\/li>\n

            • \n

              \ucc99\ucd94\ub97c \ubd84\uc808\uc2dc\ud0a4\uba70 \ucc9c\ucc9c\ud788 \ub4a4\ub85c \ub864 \ub2e4\uc6b4\ud55c\ub2e4.<\/p>\n<\/li>\n

            • \n

              C\ucee4\ube0c\ub97c \ub9cc\ub4e0 \ub4a4 \ub2e4\uc2dc \uc62c\ub77c\uc628\ub2e4.<\/p>\n<\/li>\n<\/ul>\n

              \n

              \ubbf8\ub2c8\ubcfc\uc740 \uc791\uc740 \uc18c\ub3c4\uad6c\uc9c0\ub9cc \ucf54\uc5b4 \uadfc\uc721 \uac15\ud654\uc640 \uc790\uc138 \uc548\uc815\uc131 \ud5a5\uc0c1\uc5d0 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\ub294 \uc6b4\ub3d9 \ub3c4\uad6c\ub2e4.
              \uc9d1\uc5d0\uc11c\ub3c4 \uac04\ub2e8\ud558\uac8c \ud65c\uc6a9\ud560 \uc218 \uc788\uc5b4 \ud648\ud2b8\ub808\uc774\ub2dd\uc774\ub098 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc5d0 \ub110\ub9ac \uc0ac\uc6a9\ub418\uace0 \uc788\ub2e4.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

              \n
              \n
              \n
              \n

              \u200b<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

              \ubbf8\ub2c8\ubcfc(\uc624\ubc84\ubcfc) \ud558\ub098\ub85c \ud558\ub294 \ucf54\uc5b4 \uc6b4\ub3d9 \ubc29\ubc95 \ud544\ub77c\ud14c\uc2a4\uc5d0\uc11c \uc790\uc8fc \uc0ac\uc6a9\ud558\ub294 \uc18c\ub3c4\uad6c \uc911 \ud558\ub098\uac00 \ubc14\ub85c **\ubbf8\ub2c8\ubcfc(\uc624\ubc84\ubcfc)**\uc774\ub2e4.\uac00\ubccd\uace0 \ud06c\uae30\uac00 \uc791\uc544 \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \uc0ac\uc6a9\ud560 \uc218 \uc788\uc73c\uba70, \ucf54\uc5b4 \uadfc\uc721\uacfc \uc548\uc815\ud654 \uadfc\uc721\uc744 \ud65c\uc131\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc778 \ub3c4\uad6c\ub85c \uc54c\ub824\uc838 \uc788\ub2e4. \ubbf8\ub2c8\ubcfc\uc740 \ubd88\uc548\uc815\ud55c \uc9c0\uc9c0\uba74\uc744 \ub9cc\ub4e4\uc5b4 \ubab8\uc758 \uade0\ud615\uc744 \uc720\uc9c0\ud558\ub3c4\ub85d \ub3d5\ub294\ub2e4.\uc774 \uacfc\uc815\uc5d0\uc11c \ubcf5\ubd80\uc640 \uace8\ubc18 \uc8fc\ubcc0\uc758 \uc791\uc740 \uadfc\uc721\ub4e4\uc774 \ud568\uaed8 \uc791\ub3d9\ud558\uba74\uc11c \ucf54\uc5b4 \uc548\uc815\uc131\uacfc \uc790\uc138 \uac1c\uc120\uc5d0 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\ub2e4. […]<\/p>\n","protected":false},"author":367,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,40,39,20],"tags":[],"class_list":["post-2010","post","type-post","status-publish","format-standard","hentry","category-3","category-14","category-40","category-39","category-20"],"_links":{"self":[{"href":"https:\/\/jinsime.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2010","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/jinsime.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jinsime.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jinsime.co.kr\/index.php?rest_route=\/wp\/v2\/users\/367"}],"replies":[{"embeddable":true,"href":"https:\/\/jinsime.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2010"}],"version-history":[{"count":1,"href":"https:\/\/jinsime.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2010\/revisions"}],"predecessor-version":[{"id":2012,"href":"https:\/\/jinsime.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2010\/revisions\/2012"}],"wp:attachment":[{"href":"https:\/\/jinsime.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2010"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jinsime.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2010"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jinsime.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2010"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}