표제지
국문요약
목차
Ⅰ. 서론 13
1. 연구의 필요성 및 목적 13
Ⅱ. 연구방법 25
1. 문헌연구 수집(Literature search) 25
1) 연구 설계 25
2. 자세이상과 관련한 뼈대근육계통질환에 대한 연구 26
1) 척주의 시상면상 불균형에 대한 이전연구 26
2) 목 - 어깨부위 뼈대근육계통질환과 원인에 대한 이전연구 29
3) 팔꿉 - 손목부위 뼈대근육계통질환과 원인에 대한 이전연구 31
4) 허리 - 골반부위 뼈대근육계통질환과 원인에 대한 이전연구 33
5) 무릎 - 발목부위 뼈대근육계통질환에 대한 이전연구 36
Ⅲ. 연구 결과 39
1. 운동제시 39
1) 척주주변근육과 활성화 운동 방향 39
2) 목 - 어깨부위 근육운동 46
3) 팔꿉 - 손목관절부위 근육운동 51
4) 엉덩관절부위 근육운동 57
5) 무릎 - 발목부위 근육운동 63
Ⅳ. 논의 71
Ⅴ. 결론 76
1. 척주불균형운동 76
2. 목 - 어깨 부위운동 76
3. 팔꿉 - 손목부위 운동 77
4. 허리 - 엉덩관절부위 운동 77
5. 무릎 - 발목부위 운동 77
참고문헌 79
Abstract 111
Table 1. Previous studies on the cause of sagittal spinal imbalance. 28
Table 2. Previous studies on skeletal musculoskeletal disorders in the neck-shoulder region. 30
Table 3. Previous studies on the causes of skeletal musculoskeletal disorders in the elbow joint. 32
Table 4. Previous studies on the causes of musculoskeletal disorders in the lumbar-pelvic region. 35
Table 5. Previous studies on the syndrome and solutions caused by deformity of the knee joint. 38
Table 6. Vertebral column syndrome and their related muscles. 41
Table 7. Neck-shoulder disorders and their related muscles. 48
Table 8. Elbow-Wrist disorders and their related muscles. 53
Table 9. Lumbar-Pelvic disorders and their related muscles. 59
Table 10. Knee - Ankle disorders and their related muscles. 65
Figure 1. Research method 25
Figure 2. Activation of erector spinae and abdominal muscles and activation of internal/external abdominal oblique muscles exercise, a. Exercises to stabilize the erector spinae... 42
Figure 3. Corrective exercise for bent back and round shoulders. a. Start position movements of exercise, b. Movement for rhombus muscle stimulation. 42
Figure 4. Round shoulder correction and rotator cuff activation exercise. a. Start position of exercise, b. Scapular depression movement, c. Completion action. 43
Figure 5. Activation of the suboccipital muscle and neck muscle for correcting the turtle neck. 43
Figure 6. Correction of bent back and round shoulders and stretching of the deep muscles of the lumbar-pelvic region. a. Start position of exercise, b. Right quadratus lumborum... 44
Figure 7. Activation of abdominal muscles and erector spinae. a. The step of giving strength to the lower abdomen while stabilizing the shoulder joint and hip joint, b. Whole... 44
Figure 8. Exercises that improve abdominal muscle strength with the angle of the spine limited. a. Start position that makes the shoulder joint and hip joint 90 degrees while... 45
Figure 9. Shoulder range of motion test. 49
Figure 10. Rotator cuff strengthening exercise. a. Rotator cuff stretching attached to the greater tubercle of the humerus, b. Rotator cuff stretching attached to the humerus lesser tubercle. 49
Figure 11. Rotator cuff strengthening exercises. a. rotator cuff stabilization, b. resistance movement. 50
Figure 12. Resistance exercises to strengthen the rotator cuff. a. Pushing with palm pronation, b. Pushing with palms half-supination. 50
Figure 13. Stretching the forearm muscle attached to the elbow joint. a. Flexor stretch attached to the medial epicondyle, b. Extensor stretch attached to the lateral epicondyle. 54
Figure 14. Resistance training for stabilizing the elbow and wrist joints. a. Start positoin b. Resistance movement. 54
Figure 15. wrist stabilization exercise. a. Pronation b. Supination. 55
Figure 16. Elbow joint and wrist joint stabilization exercise. a. Start position, b. Pronation, c. Supination. 55
Figure 17. Intrinsic muscle exercise for wrist-related disorders. a. Start position, b. Flexion and opposition. 56
Figure 18. Elbow joint wrist joint stabilization exercise. a. Start position, b. Actions with more load in the basic posture. 56
Figure 19. Anterior thigh and inguinal stretch. a. Start position of exercise, b. Stretching. 60
Figure 20. Hamstring stretch. a. Start position, b. Stretching. 60
Figure 21. Gluteal activation exercises a. Repeat adduction and abduction in the basic posture, b. Give a resistance value to the action. 61
Figure 22. Hip joint rotation exercise. a. The start position of lifting and limiting the knee joint to 90°, b. Rotates the femoral head while maintaining a restricted knee joint. 61
Figure 23. Thigh adductor stretching. 62
Figure 24. Hip stabilizing muscle activation exercise. a. Keep your knees and ankles the same width while squeezing the ball between your knees, b. Internal rotation of... 62
Figure 25. Tensor fascia latae, iliotibial tract stretching. a. Start position of stretching, b. Variation in case of wrist pain 66
Figure 26. Thigh adductor muscle strengthening exercises. a. Adductor muscle exercise using a ball, b. Adductor muscle exercise using a circle. 66
Figure 27. Thigh adductor muscle strengthening exercises. a. Adductor muscle exercise using a ball, b. Adductor muscle exercise using a circle. 67
Figure 28. Adductor muscle mobility exercise using a ball. a. Rotate the right foot up so the ball doesn't fall, b. Rotate the left foot up so the ball doesn't fall. 67
Figure 29. Ankle stabilization exercise. a. Basic posture b. Left foot fixed posture Pressing only the right foot, c. Right foot fixed posture Pressing only the left foot. 68
Figure 30. Ankle & Knee joints stabilization exercise. a. Step on the box with the leg you want to exercise, b. Put the leg you want to exercise on the box and bend the knee,... 68
Figure 31. Ankle & Knee joints stabilization exercise. a. Basic posture standing on the forefoot on the box, b. The posture of lifting the heel by pressing the forefoot. 69
Figure 32. Endurance exercise using a resistance tract in the state of ankle stabilization. a. Foot eversion exercise b. Put the leg you want to exercise on the box and bend the... 69
Figure 33. Ankle & Knee joints stabilization exercise. a. Basic posture standing on the BOSU. 70