쭉쭉 무릎 펴고 걸어야 하는 이유 안광욱의 건강 걷기
2017.07.21 08:47 이길우 Edit
평지걷기 2편- 걸으면서 무릎 펴기(2)
무릎 펴기와 노화
앉기 자세 습관에서 무릎관절의 굴곡각이 클수록, 또 무릎 접힌 상태의 유지 시간이 길수록, 서있을 때 짝발을 딛거나 양 무릎을 곧게 펴지 못할 확률이 높다. 무릎관절 굴곡 변형은 전신 변형의 주요 원인이다. 무릎관절의 굴곡은 고관절의 굴곡과 함께 골반의 후방 변위를 발생시킨다. 골반의 후방변위는 허리 S라인을 감소시켜, 잘록한 허리라인이 평평한 일자허리로 변하게 하는 원인이 된다. 라인을 상실한 1자 허리는 등과 어깨를 굽어지게 하는 원인으로 작용한다. 목은 전방으로 기울어져 거북목이 되면서 위턱 보다 아래턱을 앞으로 더 밀어낸다.
인체 후면에서 시작한 문제는 어깨가 앞으로 말리면서 인체 전면에서 변화를 진행시킨다. 굽은 어깨로 인해 갈비뼈가 가슴을 누르게 되고, 압박당한 심장과 폐가 아래로 밀려 내려간다. 심장과 폐의 하수는 다시 위장과 간장 등 상복부 장기를 밑으로 밀어내리고, 지속적인 압박을 받은 소·대장 등의 하복부 장기는 방광과 자궁이 있는 골반 쪽을 향해 쏟아져 내려간다. 그 결과 골반 내 압력이 지속적으로 증가하여 각종 하수가 발생한다.
정리하면 다음과 같은 현상이 발생하는 것이다.
무릎관절 굴곡 → 고관절의 굴곡 → 골반의 후방 변위 → 허리 S라인 감소 → 굽은 등 → 굽은 어깨 → 거북 목 → 아래 턱 돌출 → 심장과 폐 압박과 하수 → 위장과 간장 하수 → 소·대장 하수 → 하복부장기의 방광, 자궁 압박 → 탈장, 탈홍, 자궁하수, 질하수
※기립자세에서의 짝발과 불완전한 무릎관절 신전은 골반과 척추, 어깨 변형과 함께 장기 하수의 근본 원인이 된다.
무릎을 곧게 펴지 못하면 골반과 척추가 변형이 되고, 연쇄적으로 모든 장기가 하수된다. 시간이 지날수록 관절들의 변형으로 체형 또한 당연히 무너진다. 설상가상 골반, 척추 어깨 등은 피로와 긴장으로 신경통과 관절염에 시달리게 된다. 그뿐 아니라 하수된 장기들의 기능도 모두 저하되면서 순환장애, 소화장애, 배설장애등을 겪게 된다. 이 모두를 한마디로 표현하는 단어 바로 ‘노화’이다. 무릎을 강하게 신전하는 힘이 점점 약해지면, 어느 부위라고 할 것 없이 전신의 노화가 가속화 된다. ‘Body to mind’, 반드시 육체의 노화는 다시 정신적 노화를 불러와 결국 총체적 노화에 이르게 된다.
불량한 자세습관의 결과로 발생한 문제의 근본적 해결법은 올바른 자세다. 자세는 자세로 다스려야 한다. 평지를 걸을 때 보폭과 뒷다리 무릎관절의 움직임을 적절히 조절하면 무릎굴곡으로 발생한 수많은 문제들을 한꺼번에 해결할 수 있다.
평지 걷기에서의 잘못된 무릎 움직임
-기립자세에서 짝발을 하거나 양 무릎이 약간 굴곡 된다.
(양골반의 편측·양측 후방변위, 척추변형, 장기하수, 장기기능 저하)
-입각기(발이 지면에 닿아있는 시기) 전체단계에서 한 번도 무릎관절의 완전한 신전이 이루어지지 않는다.
(넙다리네갈레근의 약화, 햄스트링 근육 및 장딴지 근육의 단축, 균형감각 저하, 심신기능 저하, 피로감·무력감 증가)
-입각중기 이후 뒤꿈치 떼기가 빨리 일어나며 뒤꿈치가 지면에서 높이 들린다.
(넙다리네갈레근의 약화, 장딴지 근육의 단축)
-입각 전체단계에 무릎관절의 굴곡정도가 심하며 보폭이 좁다.
(골반 후방 변위에 의한 등과 어깨 굽음, 장기하수)
» 잘못된 뒷무릎 펴기 사진
잘못된 뒷무릎 펴기 동영상
평지 걷기에서의 올바른 무릎 움직임
-기립자세에서 양발을 모으고 발끝을 11자로 양 무릎을 곧게 신전시킨다.
(넙다리네갈레근의 강화, 양측 골반의 후방 변위 예방, 척추 어깨 굽음 예방, 장기하수 예방)
-입각기 전체단계(입각 전기, 중기, 말기)에서 무릎관절을 완전히 펴는 힘이 강하며 무릎관절의 완전한 신전을 유지하는 시간이 길다.
(넙다리네갈레근의 강화, 균형감각 향상, 심신의 기능증진, 정신력강화 )
-입각기 단계에서 뒤꿈치가 지면에 붙어있는 시간이 길며 뒤꿈치 떼기 시 뒤꿈치가 지면에서 낮게 들려진다.
(넓적다리 네갈레근의 강화, 단축된 장딴지 근육의 스트레칭)
-입각기 전체단계에 무릎관절의 완전한 신전을 유지하는 구간이 길며 보폭이 넓다.
(후방된 골반의 강력한 교정, 굽은 등 교정, 굽은 어깨 교정)
» 올바른 뒷무릎 펴기 사진
올바른 뒷무릎 펴기 동영상
글 사진 동영상/안광욱(안광욱 걷기 약발연구소 소장)
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