January 21, 2022
KCNA Sports DPRK (En)

40~50대중년기의 어깨아픔을 해소하는 운동

Date: 20/11/2021 | Source: Sports DPRK (En) | Read original version at source

사람들이 40~50대에 어깨아픔이 생기는 경우가 적지 않다. 이런 어깨아픔이 왜 오는가 하는데 대하여 여러가지로 이야기되고있는데 중요한 원인으로는 한자세를 오래동안 유지한데로부터 오는 근육의 긴장때문인것으로 보고있다.

어깨아픔이 올 때 찜질이나 두드리기 등으로 치료할수 있으나 보다 간단하고 효과적인 방법은 운동을 하여 어깨부위의 피순환이 잘되게 함으로써 로페물을 제때에 내보내는것이다.

이를 위해 다음과 같은 운동들을 해볼수 있다.

- 목움츠리기운동

숨을 깊이 들이쉬면서 어깨를 쑥 들어 목이 움츠러들게 한 다음 숨을 내쉬는것과 함께 어깨를 갑자기 뚝 떨군다. 이런 동작을 매일 또는 일하다가 짬시간에 몇번씩 반복하면 약한 어깨아픔을 없앨수 있다.

- 아령운동

다리를 약간 벌리고 서서 두손에 아령을 한개씩 잡은 다음 허리를 굽힌 상태에서 무리하지 않을 정도로 팔을 앞뒤, 좌우로 흔들거나 돌린다.

하루에 5분동안씩 하면 어깨아픔이 점차 없어진다.

- 손바닥에 의한 운동

두손바닥을 이마에 대고 머리와 손바닥을 서로 힘껏 민다. 이런 동작을 6초동안 한다.

다음 두손을 맞잡아 뒤머리에 대고 머리는 뒤로 젖히고 두손은 앞으로 당긴다. 이때 머리를 뒤로 젖히는 힘과 그와 맞서는 두손의 힘의 균형을 유지해야 한다. 이런 동작을 6초동안 한다.

그리고 머리를 옆으로 젖히려는 힘과 그것을 손바닥으로 떠받드는 힘의 균형을 유지한다. 좌우 각각 6초동안 한다.

이 운동은 목과 어깨의 힘살을 단련시키고 피순환이 잘되게 하는 등으로 어깨아픔의 치료에 효과가 있다.

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