{"id":1725,"date":"2026-04-07T19:41:55","date_gmt":"2026-04-07T10:41:55","guid":{"rendered":"https:\/\/spinenews.co.kr\/?p=1725"},"modified":"2026-04-07T19:41:55","modified_gmt":"2026-04-07T10:41:55","slug":"%ec%95%89%ec%95%84%ec%9e%88%eb%8a%94-%eb%8b%b9%ec%8b%a0%ec%9d%84-%ec%9c%84%ed%95%9c-5%eb%b6%84-%ec%8a%a4%ed%8a%b8%eb%a0%88%ec%b9%ad","status":"publish","type":"post","link":"https:\/\/spinenews.co.kr\/?p=1725","title":{"rendered":"\uc549\uc544\uc788\ub294 \ub2f9\uc2e0\uc744 \uc704\ud55c 5\ubd84 \uc2a4\ud2b8\ub808\uce6d"},"content":{"rendered":"

\uc9c1\uc7a5\uc778\u00b7\ud559\uc0dd \ud544\uc218 \ub8e8\ud2f4, \uad11\ud765\ucc3d \ud544\ub77c\ud14c\uc2a4\uac00 \uc54c\ub824\ub4dc\ub9bd\ub2c8\ub2e4<\/h3>\n
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\"https:\/\/www.avogel.co.uk\/images2018\/December\/stretch-1.jpg?m=1545126554\"<\/div>\n<\/div>\n<\/div>\n
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\"https:\/\/lirp.cdn-website.com\/cf4722d1\/dms3rep\/multi\/opt\/Rotation%2Bneck%2Bstretch%2Bto%2Brelieve%2Bneck%2Bpain%2Band%2Btension-640w.png\"<\/div>\n<\/div>\n<\/div>\n
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\"https:\/\/images.squarespace-cdn.com\/content\/v1\/5f5e8592d2b0854b18af6975\/6451fb8c-45fc-411c-91b7-6af07a4d5ce4\/seated%2Brhomboid%2Bstretch.jpg\"<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\ud558\ub8e8 \ub300\ubd80\ubd84\uc744 \ucc45\uc0c1 \uc55e\uc5d0\uc11c \ubcf4\ub0b4\ub294 \uc9c1\uc7a5\uc778\uacfc \ud559\uc0dd\ub4e4.
\ubaa9\uc774 \ubed0\uadfc\ud558\uace0 \uc5b4\uae68\uac00 \ub9d0\ub9ac\uba70 \ud5c8\ub9ac\uae4c\uc9c0 \ubd88\ud3b8\ud574\uc9c0\ub294 \uacbd\ud5d8, \uc775\uc219\ud558\uc9c0 \uc54a\uc73c\uc2e0\uac00\uc694?<\/p>\n

\uad11\ud765\ucc3d\uc5d0\uc11c \uc218\uc5c5\uc744 \uc6b4\uc601 \uc911\uc778 **\uc2a4\ud30c\uc778 \ud544\ub77c\ud14c\uc2a4<\/span><\/span>**\ub294
\u201c\uc9e7\uc740 \uc2a4\ud2b8\ub808\uce6d\ub9cc\uc73c\ub85c\ub3c4 \uac70\ubd81\ubaa9\uacfc \ub77c\uc6b4\ub4dc\uc204\ub354\ub97c \ucda9\ubd84\ud788 \uc608\ubc29\ud560 \uc218 \uc788\ub2e4\u201d\uba70
\uc549\uc544\uc11c \ubc14\ub85c \ud560 \uc218 \uc788\ub294 \ucd08\uac04\ub2e8 \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud588\ub2e4.<\/p>\n

\u25a0 1. \uc804\uba74 & \uc0ac\uc120 \ubaa9 \uc2a4\ud2b8\ub808\uce6d<\/h2>\n

\ud6a8\uacfc:<\/strong> \ubaa9 \uc55e\ub77c\uc778 \uc774\uc644, \uac70\ubd81\ubaa9 \uc644\ud654<\/p>\n

    \n
  • \uc1c4\uace8 \uc704\ub97c \uc190\uc73c\ub85c \ub20c\ub7ec \uac00\uc2b4 \uace0\uc815<\/li>\n
  • \ud131\uc744 \ucc9c\uc7a5 \ubc29\ud5a5\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uae30<\/li>\n
  • \uc624\ub978\ucabd \uc0ac\uc120 \u2192 \uc67c\ucabd \uc0ac\uc120 \uc21c\uc73c\ub85c \uc9c4\ud589<\/li>\n
  • 10~15\ucd08 \uc720\uc9c0<\/li>\n<\/ul>\n

    \ud83d\udc49 \ubaa9 \uc55e\ucabd\uc774 \uae38\uc5b4\uc9c0\ub294 \ub290\ub08c\uc774 \ud575\uc2ec<\/p>\n

    \u25a0 2. \ud6c4\uba74 & \uc0ac\uc120 \ubaa9 \uc2a4\ud2b8\ub808\uce6d<\/h2>\n

    \ud6a8\uacfc:<\/strong> \ubaa9 \ub4a4 \uae34\uc7a5 \uc644\ud654<\/p>\n

      \n
    • \uc190\uc744 \ub4b7\ud1b5\uc218\uc5d0 \ub300\uace0 \uac00\ubccd\uac8c \ub20c\ub7ec\uc8fc\uae30<\/li>\n
    • \uba38\ub9ac\ub294 \uc704\ub85c \ubc84\ud2f0\uba70 \uc800\ud56d<\/li>\n
    • \uc0ac\uc120 \ubc29\ud5a5\uc73c\ub85c \ub3cc\ub824 \ucd94\uac00 \uc2a4\ud2b8\ub808\uce58<\/li>\n
    • 10~15\ucd08 \uc720\uc9c0<\/li>\n<\/ul>\n

      \ud83d\udc49 \uacfc\ud558\uac8c \ub2f9\uae30\uc9c0 \ub9d0\uace0 \u2018\ubd80\ub4dc\ub7fd\uac8c\u2019<\/p>\n

      \u25a0 3. \ub125 \uc11c\ud074 (\ubaa9 \uc6d0 \ub3cc\ub9ac\uae30)<\/h2>\n

      \ud6a8\uacfc:<\/strong> \ubaa9 \uac00\ub3d9\uc131 \ud68c\ubcf5<\/p>\n

        \n
      • \uc190\uc744 \ub4a4\ub85c \uae4d\uc9c0<\/li>\n
      • \uc5b4\uae68 \uace0\uc815 \ud6c4 \ud131\uc73c\ub85c \uc6d0 \uadf8\ub9ac\uae30<\/li>\n
      • \ud55c \ubc29\ud5a5\ub2f9 4\ud68c<\/li>\n<\/ul>\n

        \ud83d\udc49 \ud06c\uac8c \ub3cc\ub9ac\uae30\ubcf4\ub2e4 \ucc9c\ucc9c\ud788 \uc815\ud655\ud558\uac8c<\/p>\n

        \u25a0 4. \uacac\uac11\uace8 \uc804\uc778 (\ubc00\uc5b4\ub0b4\uae30)<\/h2>\n

        \ud6a8\uacfc:<\/strong> \ub4f1 \uc2a4\ud2b8\ub808\uce58, \ub77c\uc6b4\ub4dc\uc204\ub354 \uc644\ud654<\/p>\n

          \n
        • \uc190 \uae4d\uc9c0 \ud6c4 \uc55e\uc73c\ub85c \ubc00\uae30<\/li>\n
        • \uac00\uc2b4\uc740 \ub4a4\ub85c \ubcf4\ub0b4\uae30<\/li>\n
        • 10~15\ucd08 \uc720\uc9c0, 3\ud68c<\/li>\n<\/ul>\n

          \ud83d\udc49 \ub0a0\uac1c\ubf08\uac00 \ubc8c\uc5b4\uc9c0\ub294 \ub290\ub08c<\/p>\n

          \u25a0 5. \uacac\uac11\uace8 \ud6c4\uc778 (\ubaa8\uc73c\uae30)<\/h2>\n

          \ud6a8\uacfc:<\/strong> \ub4f1 \ud65c\uc131\ud654, \uc790\uc138 \uad50\uc815<\/p>\n

            \n
          • \ud314\uc744 \ub4a4\ub85c \ubcf4\ub0b4\uba70 \ub0a0\uac1c\ubf08 \ubaa8\uc73c\uae30<\/li>\n
          • 10~15\ucd08 \uc720\uc9c0, 3\ud68c<\/li>\n<\/ul>\n

            \ud83d\udc49 \uac00\uc2b4\uc774 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uc5f4\ub9ac\ub294 \ub290\ub08c<\/p>\n

            \u25a0 6. \uacac\uac11\uace8 \uac70\uc0c1 (\uc704\ub85c \ubc00\uae30)<\/h2>\n

            \ud6a8\uacfc:<\/strong> \uc5b4\uae68 \uc548\uc815\uc131<\/p>\n

              \n
            • \uc190 \uae4d\uc9c0 \ud6c4 \uba38\ub9ac \uc704\ub85c \ub4e4\uc5b4\uc62c\ub9ac\uae30<\/li>\n
            • \uc190\ubc14\ub2e5\uc744 \ucc9c\uc7a5\uc73c\ub85c \ubc00\uae30<\/li>\n
            • 10~15\ucd08 \uc720\uc9c0<\/li>\n<\/ul>\n

              \u25a0 7. \uacac\uac11\uace8 \ud558\uac15 (\ub0b4\ub9ac\uae30)<\/h2>\n

              \ud6a8\uacfc:<\/strong> \uc2b9\ubaa8\uadfc \uae34\uc7a5 \uc644\ud654<\/p>\n

                \n
              • \uadc0\uc640 \uc5b4\uae68\ub97c \uba40\uc5b4\uc9c0\uac8c \uc544\ub798\ub85c \ub04c\uc5b4\ub0b4\ub9ac\uae30<\/li>\n
              • 10~15\ucd08 \uc720\uc9c0<\/li>\n<\/ul>\n

                \ud83d\udc49 \ubaa9\uc774 \uae38\uc5b4\uc9c0\ub294 \ub290\ub08c \uc720\uc9c0<\/p>\n

                \u25a0 \uc65c \uaf2d \ud574\uc57c \ud560\uae4c?<\/h2>\n

                \uc7a5\uc2dc\uac04 \uc549\uc544\uc788\ub294 \uc790\uc138\ub294
                \u2714 \uac70\ubd81\ubaa9
                \u2714 \ub77c\uc6b4\ub4dc\uc204\ub354
                \u2714 \uc5b4\uae68 \ud1b5\uc99d<\/p>\n

                \uc73c\ub85c \uc774\uc5b4\uc9c8 \uac00\ub2a5\uc131\uc774 \ub192\ub2e4.<\/p>\n

                \uc804\ubb38\uac00\ub4e4\uc740
                \u201c\uc9e7\uac8c\ub77c\ub3c4 \uc790\uc8fc \ud480\uc5b4\uc8fc\ub294 \uac83\uc774 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \uc608\ubc29 \ubc29\ubc95\u201d\uc774\ub77c\uace0 \uac15\uc870\ud55c\ub2e4.<\/p>\n

                \u25a0 \uacb0\ub860<\/h2>\n

                \uc2a4\ud2b8\ub808\uce6d\uc740 \uae38\uac8c \ud558\ub294 \uac83\uc774 \uc544\ub2c8\ub77c
                \ud83d\udc49 \uc790\uc8fc \ud558\ub294 \uac83\uc774 \ud575\uc2ec<\/strong><\/p>\n

                \ud558\ub8e8 5\ubd84,
                \uc549\uc740 \uc790\ub9ac\uc5d0\uc11c \ubc14\ub85c \uc2dc\uc791\ud574\ubcf4\uc790.<\/p>\n

                \ubab8\uc740 \uc0dd\uac01\ubcf4\ub2e4 \ube60\ub974\uac8c \ub2ec\ub77c\uc9c4\ub2e4. \ud83e\uddd8\u200d\u2640\ufe0f<\/p>\n","protected":false},"excerpt":{"rendered":"

                \uc9c1\uc7a5\uc778\u00b7\ud559\uc0dd \ud544\uc218 \ub8e8\ud2f4, \uad11\ud765\ucc3d \ud544\ub77c\ud14c\uc2a4\uac00 \uc54c\ub824\ub4dc\ub9bd\ub2c8\ub2e4 \ud558\ub8e8 \ub300\ubd80\ubd84\uc744 \ucc45\uc0c1 \uc55e\uc5d0\uc11c \ubcf4\ub0b4\ub294 \uc9c1\uc7a5\uc778\uacfc \ud559\uc0dd\ub4e4.\ubaa9\uc774 \ubed0\uadfc\ud558\uace0 \uc5b4\uae68\uac00 \ub9d0\ub9ac\uba70 \ud5c8\ub9ac\uae4c\uc9c0 \ubd88\ud3b8\ud574\uc9c0\ub294 \uacbd\ud5d8, \uc775\uc219\ud558\uc9c0 \uc54a\uc73c\uc2e0\uac00\uc694? \uad11\ud765\ucc3d\uc5d0\uc11c \uc218\uc5c5\uc744 \uc6b4\uc601 \uc911\uc778 **\uc2a4\ud30c\uc778 \ud544\ub77c\ud14c\uc2a4**\ub294\u201c\uc9e7\uc740 \uc2a4\ud2b8\ub808\uce6d\ub9cc\uc73c\ub85c\ub3c4 \uac70\ubd81\ubaa9\uacfc \ub77c\uc6b4\ub4dc\uc204\ub354\ub97c \ucda9\ubd84\ud788 \uc608\ubc29\ud560 \uc218 \uc788\ub2e4\u201d\uba70\uc549\uc544\uc11c \ubc14\ub85c \ud560 \uc218 \uc788\ub294 \ucd08\uac04\ub2e8 \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud588\ub2e4. \u25a0 1. \uc804\uba74 & \uc0ac\uc120 \ubaa9 \uc2a4\ud2b8\ub808\uce6d \ud6a8\uacfc: \ubaa9 \uc55e\ub77c\uc778 \uc774\uc644, \uac70\ubd81\ubaa9 \uc644\ud654 \uc1c4\uace8 […]<\/p>\n","protected":false},"author":392,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,14,20],"tags":[],"class_list":["post-1725","post","type-post","status-publish","format-standard","hentry","category-3","category-14","category-20"],"_links":{"self":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1725","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/392"}],"replies":[{"embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1725"}],"version-history":[{"count":1,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1725\/revisions"}],"predecessor-version":[{"id":1726,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1725\/revisions\/1726"}],"wp:attachment":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1725"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1725"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1725"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}