top of page

하모니 플로어 시퀀스

B6 Helicopter

Anchor 1

탭'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)

아프거나 불편하면 이 운동을 건너뛰십시오.

  • 아래 운동 지침을 배우고 따르십시오.

  • 이 연습을 시퀀스의 일부로 매일 연습하십시오. 

경고

  • 통증이 없고 편안한 범위에서만 이 운동을 수행하십시오.

  • 가능하지 않다면,건너뛰다이 운동을 하고 물리 치료사 또는 운동 전문가와 상의하십시오.

  • 관련이 있는 경우 이 운동이 외과의의 수술 후 프로토콜 내에 있는지 확인하십시오.

​

운동 배우기

B6 Helicopter is a good exercise to warm-up and reset the abdominal muscles before upright activities. It also includes a longitudinal spinal stretch and a unique four-limb coordinated mobility element.


Starting Position

Supine lying in relaxed neutral position:

  • Elongate the body from crown to toes.

  • Stretch up with arms and down with legs.

  • Make sure neutral spinal curvatures are maintained and lumbar hyperextension is avoided.

  • Keep legs, arms and head comfortably on the surface.


Movement







At the same time:

  • With a simultaneous circumduction action of both shoulders and hips, swing the limbs around and bring the knees and elbows together above the center of body.

  • Keep pelvis and trunk in neutral and the head relaxed on a mat or pillow.

  • Complete the movement by sending the arms and legs up and down, towards the Starting Position.

Relax (optional)

  • Place arms and legs on surface while maintaining the longitudinal spinal stretch.

  • Consciously pause and relax in this position and gear the body and mind for the next repetition.


Perform 3-4 repetitions until you feel the abdominal muscles warming up, then proceed to exercise B7 Rollup.

bottom of page