당신의 힙굴곡근을 잘 길들이자! (Tame Your Hip Flexors with the Egoscue® Tower)
작성자 : 이용직 작성일 : 2015-12-12
Your hip flexors are vitally important to aligned posture and efficient
movement. Your two primary hip flexors are the Psoas and Iliacus muscles. As
you can see in this Wikipedia illustration to the right, the Psoas muscle attaches
to the spine, then passes in front of the pelvis and hip joint, transversing to
its lower attachment point on the inside of the leg bone. The Iliacus attaches
to the surface of the inner pelvic bone, then joins the Psoas in attaching to
the inner thigh.
히포크라테스가라틴어로psoa --muscle of the loins-- 라고사용하기시작했는데, 그훨씬이전에고대로마해부학자들은이것을“womb of the kidney”(신장의자궁) 라고불렀다. 왜냐면신장과요근이해부학적으로가깝게위치하였기때문이다. 1600년경프랑스해부학자인 Riolanus는두개의 psoa 근육을복수형으로 psoas라고지칭하는문법적인오류를범하였는데라틴어표기로 psoai 가정확한것이기때문이다. 이후로요근은 psoas라고불러졌는데1950년대“Electromyograph (EMG)의아버지”라불리는 John Basmajian 의학박사는이두가지근육이공통된 insertion을가지고있으므로독립된기능(unique function)은수행하기는어렵다는주장을내세웠고그것이시발점이되어장요근(iliopsoas) 이란용어로널리퍼지는계기가되었다.
결국기능적으로틀린두근육의정체성은사라지게되었고 EMG상에서장골근(iliacus)의활성화를요근(psoas; the deeper and more difficult to
read)으로오인하여잘못된연구결과를낳는선례를남기게되었다. 이렇듯, 요근과장골근을개별적인기능을가진근육으로생각지않고, 함께일하는팀으로(co-functioning team) 간주한것은이러한역사적배경에서기인한다.
The Psoas is the only muscle to connect the upper and lower body, which
is why it is so fundamental in posture and correct pelvic position. We also use
our Psoas for movement extensively throughout our day. Every time you flex your
hip--as in walking, cycling or going up stairs--your Psoas and Iliacus muscles
are active. Sitting also uses the hip flexors. And the more you hunch forward
while seated, the tighter these muscles have to hold on to keep you upright.
Tight hip flexors alter posture by increasing the lower lumbar curve,
called anterior pelvic tilt. In my blog, 5 Exercises to Reduce
Anteriorr Pelvic Tilt, I outline a short program of exercises that are helpful in moving the
body towards the correct pelvic position. However, these more traditional hip
flexor stretches alone are limited in their ability to create long-lasting
changes.
Do you ever question why, when you stretch every day, your muscles are
just as tight as the day before? This is because the stretches you are doing
are only giving you temporary benefits. They are not creating enduring changes
in the range of motion of your muscles. Instead of forcing your muscles to
lengthen with short duration stretches, consider a more passive exercise that
gradually lengthens the muscles and gives you permanent changes in muscle
tension: the Egoscue® Tower.
I have spent many hours of my life in the Egoscue® Tower. And it
has been worth it! Now, with my body in a better position, I am able to reduce
my Tower time. It was a fundamental part of my healing and is my go-to when I
have back pain. In addition to easing my anterior tilt, it also improved the
position of my upper body. The following video animation shows the chain
reaction effect created throughout the body while doing the Egoscue® Tower.
Although you probably don’t have an Egoscue® Tower, you can try this
exercise today. Use a step stool for your extended leg or prop your foot on the
couch or coffee table. Be sure to keep your foot pointing straight up and hence
your hip in a neutral position. Relax and breathe in the position until your
back is completely flattened into the ground before you move to a lower level.
When you get off the floor, you’ll feel you’re standing in a better position, and
previous back pain will be eased.
이용직 2015-12-12 Egoscue method의 블로그 글 원문을 번역과 함께 올립니다.
Hip flexor를 이완하는 여러가지 스트레칭 방법중 passive한 동작이지만 환자들이 편안하게 누워서 장기적인 측면에서 효과적인 방법이라고 개인적으로 생각합니다.
이주강 2015-12-13 Psoas의 normal tone 중요성 아무리 강조해도 모자람이 없죠? 특히 횡경막에 부착된 사실을 보면 임상적 중요성은 더욱 더하죠. Normal tonicity 를 유지하기 위한 생할습관 또한 release를 위한 다시 한번 기억합시다. Thanks for good article !
이중현 2015-12-15 좋은 자료 감사합니다. 앞으로도 부탁드립니다^^
신원주 2015-12-29 멋진 내용이네요 ㅎㅎ 감사합니다
김종건 2016-01-04 저렇게 치료 하고 싶은데.. 꼭 저렇게 치료프로그램을 해보고 싶어요.