다리찢기에 도전하시렵니까?/건강컬럼 4 건강칼럼
2017.04.03 14:44 이길우 Edit
다리찢기에 몰두하는 이유/척추를 세우고, 건강한 걸음을 유지
인간의 다리는 아래로 뻗어있다. 골반에 이어진 두 다리는 서로 교차하며 걷는 일을 한다. 주로 앞뒤로 교차한다. 인간은 그런 다리의 동작에 익숙해져 있다. 그런 두 다리를 ‘찢는’ 고통스런 운동이 최근 인기이다.
첫번째 동작은 좌우로 180도 벌리는 것이다. 일반인들은 앉아서 90도 벌린채 앉아 있기도 힘든데, 옆에서 보면 일직선이 되게 다리를 양쪽으로 벌리는 운동이다. 언뜻 불가능해 보인다. 체조를 전문으로 하는 선수들이나 가능한 동작처럼 보인다. 지난해 일본의 요가 강사가 쓴 <다리 일자 벌리기>라는 책은 일본에서 100만부나 팔리는 건강부분 베스트셀러가 됐다. 최근 한국에서 번역된 책 역시 건강부분 베스트 셀러 자리를 지키고 있다.
» <일자 다리벌리기> 저자인 이즈미 에이코
두번째 동작은 다리를 앞뒤로 180도 벌리는 동작이다. 한민족의 전통 신선술인 ‘혈기도’를 전파하는 우혈 선생이 다리를 앞뒤로 찢은채 편히 앉아 웃는 모습이 표지 사진으로 있는 <몸이 나의 주인이다>라는 책 역시 건강부분 베스트셀러이다.
» <몸이 나의 주인이다>를 쓴 우혈 선생
그동안 요가 등에서 일부 고난도 동작으로 꼽혔던 ‘다리 찢기’에 일반인들이 큰 관심을 쏟고, 자신의 다리를 찢으려 하는 이유는 무엇일까? 사는 동안 굳어있던 골반과 무릎의 뼈와 근육, 인대를 펴는 데는 엄청난 고통과 인내의 시간이 필요하다. 그럼에도 왜 다리를 찢으려 할까?
일본 요가 강사가 밝힌 다리 일자벌리기의 효과는 다음과 같다.
1.다이어트와 슬리밍: 종일 한 자세로 앉거나 서 있느라 몸은 점점 굳는다. 다리 일자 벌리기는 근육이 활성화되면서, 몸이 유연해지고 살이 빠져 슬림한 체형을 만들어 준다. 특히 고관절 주변의 혈액 순환이 원활해져서 하체에 지방이 쌓이는 것을 예방한다.
2.부상 예방: 몸이 유연할수록 다치지 않는다. 무릎관절이나 고관절이 뻣뻣하면 다리 근육이 찢어지는 등의 부상을 입기 쉽다.
3.틀어진 척추와 골반 교정: 다리 일자 벌리기 스트레칭을 하면 틀어진 몸의 골격을 교정할 수 있어서 골반은 물론이고 척추도 바르게 펴진다.
4.O자 X자 다리 교정: 고관절이 틀어지거나 주변 근육이 약해져서 생긴 다리 변형을 개선하고, 예쁜 다리를 만들어준다.
5.다리 부종 개선: 혈액 순환이 좋아지면서 부기도 빠진다.
6.안티에이징: 몸의 순환이 좋아지면서 몸속 노폐물이 잘 배출되고 노화를 예방한다.
7.냉증 개선: 혈액 순환이 잘 되면서 몸과 손발이 찬 증상도 완화된다.
8.자세 교정: 신체 유연성을 높아지면서 호흡이 자연스러워지고 몸이 곧고 아름다운 자세가 만들어진다.
결국 몸이 부드러워지면서 틀어진 뼈대가 교정되고, 노화를 예방할 수 있다고 한다. 이러니 한번 도전할만한 동작인 셈이다.
기자는 지난 4년간 틈나는대로 일자 벌리기와 가위 벌리기를 ‘수련’하고 있다. 하지만 완성을 못시키고 있다. 일자 벌리기는 150도 정도, 가위벌리기는 90% 정도의 진전을 보이고 있다. 포기하고 싶지만 쉽게 포기가 안된다. 일본 요가 강사는 이렇게 유혹한다. “뻣뻣한 몸이 콤플렉스인 당신에게 다리 일자 벌리기에 성공하면 느낄 수 있는 상쾌함과 기쁨이 얼마나 큰지, 일상의 움직임이 얼마나 부드러워지는지 느껴보게 해주고 싶었습니다.”
우혈 선생님께 직접 여쭈었다. “왜 다리를 찢어야 하나요?” 우혈 선생님은 간단히 답변을 주신다. “늙어서도 제대로 걷기 위해서지.” 다시 여쭈었다. “제대로 걷기가 그리 중요한가요.” “네발로 걷는 사자나 호랑이 곰 같은 동물도 사실은 두 발로 걷기를 원해. 이들 동물은 아주 힘이 좋을 때 가끔 두발로 서지. 그런데 인간은 평소에 두 발로 설 수 있는 특별한 능력을 지닌 셈이지. 대신 네발로 걷는 동물은 죽은 날까지 네 발로 걸을 수 있어. 인간은 늙어서 노화하면 두발로 제대로 못 서. 지팡이에 의존하다가, 휠체어를 타다가 마침내 쓰러지지. 인간이 두 발로 못 서면 자신이 인간으로 갖고 있던 자존감은 무너지고, 주변의 사람들을 매우 불편하게 만들어. 죽는 날까지 두 발로 서서 걸을 수 있다면 정말 잘 산 인생이야. 그러니 다리 벌리기를 단지 발레나 무용, 운동선수만 해야 하는 것이 아니라, 일반인들도 해야 해. 그것은 인간의 기본 요건인 셈이지. 인간이 동물과 다름을 유지하는 아주 기본이야.”
그래서 다시 여쭈었다. “그런 다리를 찢으면 왜 잘 걸을 수 있나요?” “다리를 제대로 벌려야(찢어야) 척추가 바로 설 수 있어. 다리를 찢으면 건강하게 걸을 수 있어. 왜냐하면 두 다리는 골반을 바로 지탱하게 버텨주는 교각인 셈이고, 그 다리가 무너지면 골반이 무너지고, 척추도 휘거나 무너지지. 늙어서도 똑바로 걸을 수 있다면 아주 건강한 삶이야. 다리를 찢지 않고는 잘 걸을 수 없는거지.”
좀더 의학적으로 접근하고 싶었다. 다리 찢기가 인체의 근육과 신경에 주는 효과를.
전문가들은 우선 척추기립근을 이야기한다. 척추기립근은 경추에서 골반까지 길게 부착돼 있으면서 척추의 움직임과 디스크·인대·힘줄의 안정성에 중요한 영향을 미친다. 인간이 두 발로 걸을 수 있는 것은 이 척추기립근 덕분이다. 척추기립근은 척추뼈를 따라 길게 세로로 뻗은 근육으로, 척추를 똑바로 서게 만든다. 척추기립근이 튼튼하면 상체를 바로 세울 수 있다. 척추기립근이 약해지면 각종 척추질환에 시달리거나 자세가 구부러져, 제대로 못 서거나 못 걸을 수 있다.
» 붉은 근육이 척추기립근
일자 벌리기나 가위 벌리기의 공통점은 이 척추기립근이 단련된다는 것이다. 기본적으로 다리를 벌려 허리를 펴려면 이 척추기립근이 제 역할을 해야 한다. 다리를 벌리고 엎드려서 두 팔을 뻗으면 자연스럽게 척추가 펴진다. 또 척추가 펴지지 않으면 다리가 제대로 벌어지지 않는다.
» 잘 잘달된 척추기립근은 척추를 바로 세운다
척추기립근의 강화는 곧바로 ‘코어 근육’의 단련과 이어진다. ‘코어근육’은 몸의 중심이라는 의미로 등, 복부, 엉덩이, 골반근육을 말한다. 몸에 있는 모든 관절의 움직임은 ‘코어근육’에서 시작된다고 할 수 있다.
» 길가 전봇대를 이용해 다리 벌리기 운동을 하는 중국 노인<출처 바이두>
결국 다리 벌리기는 ‘코어 근육’과 ‘척추기립근’을 단단하게 만들어 허리를 곧게 세우고, 오장 육부가 원할하게 작동할 수 있게 만든다고 할 수 있다. 물론 다리를 제대로 찢는 것은 어렵다. 하지만 어렵다고 포기하지말고 조금씩 해보자. 인간의 몸은 유연하다. 당장은 장작처럼 뻣뻣하더라도 매일 매일하면 조금씩 조금씩 ‘찢어’진다. 찢어지는 고통은 결국 유연해진다는 즐거움으로 치환된다. 지금의 고통은 미래의 즐거움인 셈이다.
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내몸에 기와 에너지 가득! 몸 수련을 통해 건강을 찾고 지키며 정신과 몸이 함께 건강한 사회를 만들고 싶다.
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태권도 요가 국선도.. 거의 모든 운동에 다리 찢기가 포함되어 저도 꼭 해보고 싶습니다만
어는 정도 된 후로는 진척이 없는데
골반이나 고관절의 구조에 따라 한계가 있는것은 아닌지 생각하게 되었습니다
요가 강사인데도 다리가 많이 벌어지지 않지만 지도는 잘 하는 분도 있다고 들었습니다
제 질문은 "다리 찢기, 누구나 다 되는가?"입니다
기자님의 의견 또는 정형외과 전문의의 의견을 알고 싶습니다
감사합니다^^