![\"\"](\"http:\/\/clweeklynews.co.kr\/wp-content\/uploads\/sites\/635\/2025\/09\/004-2-300x300.png\")
\uace8\ubc18\uc740 \uc6b0\ub9ac \ubab8\uc758 \uc911\uc2ec\ucd95\uc774\uc5d0\uc694. \uc774\uac8c \ud2c0\uc5b4\uc9c0\uba74 \uc544\ub798\ub85c\ub294 \ubb34\ub98e, \ubc1c\ubaa9 \ud1b5\uc99d, \uc704\ub85c\ub294 \ud5c8\ub9ac \ud1b5\uc99d, \uac70\ubd81\ubaa9, \uc5b4\uae68 \uacb0\ub9bc\uae4c\uc9c0 \uc774\uc5b4\uc9c8 \uc218 \uc788\uc5b4\uc694! \ud83d\ude41 \uc798\ubabb\ub41c \uc790\uc138, \uc624\ub798 \uc549\uc544\uc788\ub294 \uc2b5\uad00, \ud55c\ucabd \ub2e4\ub9ac\uc5d0 \uccb4\uc911 \uc2e3\uae30 \ub4f1 \uc791\uc740 \uc2b5\uad00\ub4e4\uc774 \uccb4\ud615\uc744 \ub9dd\uac00\ub728\ub9b4 \uc218 \uc788\ub2e4\ub294 \uc0ac\uc2e4! \ud83d\ude31 \uadf8\ub798\uc11c \ub0b4 \uace8\ubc18\uc774 \uc5b4\ub5a4 \uc0c1\ud0dc\uc778\uc9c0 \uba3c\uc800 \uccb4\ud06c\ud574\ubcf4\ub294 \uac8c \uc911\uc694\ud569\ub2c8\ub2e4!<\/p>\n
\ud83d\udd0d \ub0b4 \uccb4\ud615 \uccb4\ud06c\ud558\uae30! \uc5b4\ub5a4 \uc720\ud615\uc778\uac00\uc694?<\/strong><\/p>\n \ud83d\udccc 1. \uc804\ubc18\uc804\uc704 (Anterior Shift)<\/strong> \ud83d\udccc 2. \uc804\ubc29\uacbd\uc0ac (Anterior Pelvic Tilt)<\/strong><\/p>\n \ud83d\udccc 3. \ud6c4\ubc29\uacbd\uc0ac (Posterior Pelvic Tilt)<\/strong> \ud83e\uddd8\u200d\u2640\ufe0f \uccb4\ud615\ubcc4 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4 \ucd94\ucc9c<\/strong><\/p>\n \u2705 \uc804\ubc18\uc804\uc704\uc5d0 \uc88b\uc740 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9<\/strong><\/p>\n \u2705 \uc804\ubc29\uacbd\uc0ac\uc5d0 \uc88b\uc740 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9<\/strong><\/p>\n \u2705 \ud6c4\ubc29\uacbd\uc0ac\uc5d0 \uc88b\uc740 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9<\/strong><\/p>\n \ud83d\udcf8 \uc6b4\ub3d9 \uc2e4\ucc9c \uafc0\ud301!<\/strong><\/p>\n \uac70\uc6b8 \uc55e\uc5d0\uc11c \uace8\ubc18 \uc815\ub82c \uccb4\ud06c\ud558\uba70 \uc6b4\ub3d9\ud558\uae30<\/p>\n<\/li>\n \ud558\ub8e8 10~15\ubd84, \uc77c\uc0c1 \ub8e8\ud2f4\uc73c\ub85c \ub9cc\ub4e4\uae30<\/p>\n<\/li>\n \uc6b4\ub3d9 \uc804\ud6c4 \uc140\uce74\ub098 \uce21\uba74 \uc0ac\uc9c4 \ucc0d\uc5b4\uc11c \ube44\uad50<\/p>\n<\/li>\n \uc549\uc544 \uc788\ub294 \uc2dc\uac04 \uc904\uc774\uace0 30\ubd84\ub9c8\ub2e4 \uc2a4\ud2b8\ub808\uce6d<\/p>\n<\/li>\n<\/ul>\n \uccb4\ud615\uc740 \uc720\uc804\uc774 \uc544\ub2c8\ub77c \uc2b5\uad00\uc758 \uacb0\uacfc<\/strong>\ub77c\ub294 \ub9d0, \ub4e4\uc5b4\ubcf4\uc168\uc8e0? \ub0b4 \ubab8\uc5d0 \ub9de\ub294 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4\uc73c\ub85c \ucf54\uc5b4 \uadfc\uc721\uacfc \uc790\uc138 \uc778\uc2dd\uc744 \ud568\uaed8 \ud0a4\uc6b0\uba74, \ubb34\ub108\uc9c4 \uc815\ub82c\ub3c4 \ub2e4\uc2dc \uc138\uc6b8 \uc218 \uc788\uc5b4\uc694!<\/p>\n \uc624\ub298\ubd80\ud130 \ud558\ub8e8 10\ubd84, \ub0b4 \ubab8\uc758 \uc911\uc2ec\uc744 \ubc14\ub85c\uc7a1\ub294 \uc2dc\uac04<\/strong> \uac00\uc838\ubcf4\uc138\uc694 \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":" \uc548\ub155\ud558\uc138\uc694 \ud83d\ude42CL\ud544\ub77c\ud14c\uc2a4 \ub3d9\ubc31\uc810\uc785\ub2c8\ub2e4 \ud83c\udf1e \uccb4\ud615 \ubd88\uade0\ud615\uc73c\ub85c \uace0\ubbfc \uc911\uc774\uc2e0 \ubd84\ub4e4 \ub9ce\uc73c\uc2dc\uc8e0? \ud2b9\ud788 \uc694\uc998\uc740 \uc549\uc544 \uc788\ub294 \uc2dc\uac04\uc774 \ub9ce\uc544\uc9c0\uba74\uc11c \uace8\ubc18\uc774 \ud2c0\uc5b4\uc9c0\uace0, \ud5c8\ub9ac\ub098 \uc5b4\uae68 \ud1b5\uc99d\uae4c\uc9c0 \uc0dd\uae30\ub294 \uacbd\uc6b0\uac00 \uc815\ub9d0 \ub9ce\uc544\uc694 \ud83d\ude25 \uc624\ub298\uc740 \uadf8\ub7f0 \ubd84\ub4e4\uc744 \uc704\ud574 “\uc804\ubc18\uc804\uc704 \u00b7 \uc804\ubc29\uacbd\uc0ac \u00b7 \ud6c4\ubc29\uacbd\uc0ac” \uccb4\ud615\uc5d0 \ub9de\ucd98 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud574\ub4dc\ub9b4\uac8c\uc694. \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294 \ub3d9\uc791\ub4e4\uc774\ub2c8 \uaf2d \ub05d\uae4c\uc9c0 \uc77d\uc5b4\ubcf4\uc138\uc694! \ud83e\uddcd\u200d\u2640\ufe0f \uace8\ubc18 \uc815\ub82c\uc774 \uc911\uc694\ud55c \uc774\uc720! […]<\/p>\n","protected":false},"author":251,"featured_media":2597,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,20],"tags":[],"class_list":["post-2596","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-20"],"_links":{"self":[{"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2596","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/251"}],"replies":[{"embeddable":true,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2596"}],"version-history":[{"count":1,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2596\/revisions"}],"predecessor-version":[{"id":2605,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2596\/revisions\/2605"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2597"}],"wp:attachment":[{"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"http:\/\/clweeklynews.co.kr\/wp-content\/uploads\/sites\/635\/2025\/09\/006453-300x300.png\")
\ubab8\ud1b5\uc774 \uace8\ubc18\ubcf4\ub2e4 \uc55e\uc73c\ub85c \ub098\uc640 \uc788\uace0, \uc0c1\uccb4\ub294 \uc55e\uc73c\ub85c \uc3e0\ub9ac\uba70 \uc5c9\ub369\uc774\ub294 \ub4a4\ub85c \ube60\uc838 \uc788\ub294 \uc0c1\ud0dc\uc608\uc694. \uc8fc\ub85c \uac70\ubd81\ubaa9 + \uc77c\uc790\ud5c8\ub9ac \uc870\ud569\uc774\uace0, \uce21\uba74 \uc0ac\uc9c4\uc744 \ucc0d\uc73c\uba74 \ubcf5\ubd80\uac00 \uc55e\uc73c\ub85c \ud22d \ud280\uc5b4\ub098\uc640 \ubcf4\uc785\ub2c8\ub2e4.<\/p>\n![\"\"](\"http:\/\/clweeklynews.co.kr\/wp-content\/uploads\/sites\/635\/2025\/09\/009-1-300x300.png\")
\uace8\ubc18\uc774 \uc55e\uc73c\ub85c \uae30\uc6b8\uc5b4\uc9c4 \uc0c1\ud0dc\ub85c, \ud5c8\ub9ac\uac00 \uacfc\ud558\uac8c \uaebe\uc5ec \ubcf4\uc774\uace0 \uc5c9\ub369\uc774\uac00 \ub4a4\ub85c \ud280\uc5b4\ub098\uc635\ub2c8\ub2e4. \ubcf5\ubd80\ub294 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ud280\uc5b4\ub098\uc640 \ud558\uccb4\ube44\ub9cc\ucc98\ub7fc \ubcf4\uc77c \uc218 \uc788\uc5b4\uc694. \ud754\ud788 \ub9d0\ud558\ub294 \ud83d\udc25\uc624\ub9ac\uad81\ub465\uc774 \uc790\uc138\u2757<\/p>\n
\uace8\ubc18\uc774 \ub4a4\ub85c \ub9d0\ub824 \uc788\ub294 \uc0c1\ud0dc\ub85c, \ud5c8\ub9ac\uac00 \ud3c9\ud3c9\ud558\uace0 \uc5c9\ub369\uc774\uac00 \uc548\ucabd\uc73c\ub85c \ub9d0\ub824 \ub4e4\uc5b4\uac11\ub2c8\ub2e4. \ud799 \ub77c\uc778\uc774 \uc0ac\ub77c\uc9c0\uace0, \ubc30\uac00 \uccd0\uc838 \ubcf4\uc77c \uc218 \uc788\uc5b4\uc694. \ub454\uadfc \uc0ac\uc6a9\uc774 \uc5b4\ub824\uc6cc\uc11c \ud799\uc5c5\ub3c4 \uc798 \uc548\ub429\ub2c8\ub2e4.<\/p>\n![\"\"](\"http:\/\/clweeklynews.co.kr\/wp-content\/uploads\/sites\/635\/2025\/09\/006-2-300x300.png\")
\u2714 Pelvic Curl (\uace8\ubc18 \ub9d0\uc544\uc62c\ub9ac\uae30)<\/strong> \u2013 \uc911\ub9bd \uace8\ubc18 \uc778\uc2dd \ud6c8\ub828 + \ucc99\ucd94 \ubd84\uc808 \uc6c0\uc9c1\uc784 \uac15\ud654
\u2714 Wall Roll Down<\/strong> \u2013 \uad7d\uc740 \ub4f1, \uc77c\uc790 \ud5c8\ub9ac \uad50\uc815\uc5d0 \ud0c1\uc6d4
\u2714 Standing Core Engage<\/strong> \u2013 \ucf54\uc5b4 \uc778\uc2dd \ud6c8\ub828\uc73c\ub85c \ubb34\uac8c \uc911\uc2ec \uc7ac\uc870\uc815
\ud83d\udca1 Tip!<\/em> \uc804\ubc18\uc804\uc704\ub294 \uc790\uc138 \uac10\uac01\uc774 \ubb34\ub38c\uc9c4 \uacbd\uc6b0\uac00 \ub9ce\uc544\uc694. \u201c\uc9c0\uae08 \ub0b4 \ubab8\uc774 \ub611\ubc14\ub978\uac00?\u201d \uc2a4\uc2a4\ub85c \uc790\uc8fc \uc9c8\ubb38\ud558\uba70 \ucf54\uc5b4\ub97c \uae68\uc5b4\ub098\uac8c \ud574\uc8fc\uc138\uc694!<\/p>\n![\"\"](\"http:\/\/clweeklynews.co.kr\/wp-content\/uploads\/sites\/635\/2025\/09\/004-1-1-300x300.png\")
\u2714 Pelvic Tilt (\uace8\ubc18 \uc911\ub9bd \ud6c8\ub828)<\/strong> \u2013 \uace8\ubc18 \uc55e\ucabd \uacfc\ub3c4\ud55c \uae30\uc6b8\uae30 \uc870\uc815
\u2714 Dead Bug \ub610\ub294 Knee Fold<\/strong> \u2013 \ubcf5\ubd80 \uadfc\uc721 \uc7ac\ud65c\uc131\ud654, \ud5c8\ub9ac \ubcf4\ud638
\u2714 Hamstring Bridge<\/strong> \u2013 \uc5c9\ub369\uc774\ubcf4\ub2e4 \ud5c8\ubc85\uc9c0 \ub4a4\ucabd \uadfc\uc721 \ud65c\uc131\ud654
\u2714 Cat & Cow \uc2a4\ud2b8\ub808\uce6d<\/strong> \u2013 \uad73\uc740 \ucc99\ucd94\uc640 \uace8\ubc18\uc744 \ubd80\ub4dc\ub7fd\uac8c
\uc804\ubc29\uacbd\uc0ac\ub294 \uc5c9\ub369\uc774\ub294 \uc57d\ud558\uace0, \ud5c8\ub9ac\ub294 \uae34\uc7a5\ub418\uc5b4 \uc788\uc5b4\uc694. \uc2a4\ud2b8\ub808\uce6d + \uadfc\uc721 \uc7ac\uad50\uc721\uc744 \uac19\uc774 \ud574\uc8fc\ub294 \uac8c \ud575\uc2ec\uc774\uc5d0\uc694!<\/em><\/p>\n![\"\"](\"http:\/\/clweeklynews.co.kr\/wp-content\/uploads\/sites\/635\/2025\/09\/202-1-300x300.png\")
\u2714 Glute Bridge (\ud799\uc5c5 \ube0c\ub9bf\uc9c0)<\/strong> \u2013 \uc5c9\ub369\uc774 \uadfc\uc721(\ub454\uadfc) \uac15\ud654
\u2714 Swimming (\ucc99\ucd94 \uc2e0\uc804 \uc6b4\ub3d9)<\/strong> \u2013 \ub0a9\uc791\ud55c \ud5c8\ub9ac\uc5d0 \uace1\uc120 \ub9cc\ub4e4\uc5b4\uc90c
\u2714 Hip Flexor Stretch<\/strong> \u2013 \uc790\uc8fc \ubee3\ubee3\ud574\uc9c0\ub294 \uace0\uad00\uc808 \uc804\uba74 \ud480\uae30
\u2714 Roll Up<\/strong> \u2013 \ucc99\ucd94 \uac00\ub3d9\uc131\uacfc \ubcf5\ubd80 \ud798 \uac19\uc774 \uae38\ub7ec\uc90c<\/p>\n![\"\"](\"http:\/\/clweeklynews.co.kr\/wp-content\/uploads\/sites\/635\/2025\/09\/007-1-300x300.png\")
\ud6c4\ubc29\uacbd\uc0ac\ub294 \ucf54\uc5b4\uac00 \uc57d\ud574\uc11c \ub4f1\uc774 \uc27d\uac8c \ubb34\ub108\uc838\uc694. \ubcf5\ubd80\uc640 \ub4f1\uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \ub2e8\ub828\ud574\uc8fc\ub294 \ub8e8\ud2f4\uc774 \uc88b\uc544\uc694!<\/em><\/p>\n\n