서있는자세에서의하체운동 7 가지운동과단계별설명 토우레이즈 힐레이즈 1. 두발을어깨너비만큼벌리고바닥에평평하도록서십시오. 2. 몸의균형을위해의자를잡으십시오. 3. 발꿈치를바닥에댄상태에서발가락을천정을향해올리십시오. 4. 발가락을바닥까지낮추십시오.
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1 UW MEDICINE PATIENT EDUCATION Lower Body Exercises While Standing korean 서있는자세에서의하체운동 7 가지운동과단계별설명 선자세에서이운동을하시면하체의힘을기르는데도움이됩니다. 모든운동 : 10 회반복하는 (reps) 1 세트를하루에 3 번하는것으로시작하십시오. 힘이길러지면 15 회반복씩 2 세트를하루에 3 번까지하십시오. 특별메모 : 최근에수술을받은경우의사나물리치료사와상의한다음이운동을시작하십시오. 토우레이즈 1. 두발을어깨너비만큼벌리고바닥에평평하도록서십시오. 2. 몸의균형을위해의자를잡으십시오. 3. 발꿈치를바닥에댄상태에서발가락을천정을향해올리십시오. 4. 발가락을바닥까지낮추십시오. 힐레이즈 1. 두발을어깨너비만큼벌리고바닥에평평하도록서십시오. 2. 몸의균형을위해의자를잡으십시오. 3. 발가락을바닥에붙이고몸을최대한위로올리십시오. 4. 발을바닥까지내리십시오. 페이지 1 / 3 서있는자세에서의하체운동
2 히프어브덕션 1. 서십시오. 견고한테이블이나의자또는벽을잡아서몸의균형을유지하십시오. 2. 다리한쪽을옆으로미십시오. 무릎은평평하게, 발가락은위로향하는자세를유지하십시오. 3. 반복이끝나면, 다른다리도동일하게하십시오. 히프플렉시온 1. 서십시오. 견고한테이블이나의자또는벽을잡아서몸의균형을유지하십시오. 2. 무릎을구부린채다리하나를올리십시오. 3. 다리를내리십시오. 4. 반복이끝나면, 다른다리도동일하게하십시오. 싯투스탠드 1. 의자에앉으십시오. 엉덩이를의자앞쪽으로움직이십시오. 2. 되도록손을적게사용하면서앞으로기대면서일어나십시오. 양쪽발에같은무게를실어서균형을유지하십시오. 3. 천천히그리고살며시앉으십시오. 페이지 2 / 3 서있는자세에서의하체운동
3 히프익스텐션 1. 서십시오. 견고한테이블이나의자또는벽을잡아서몸의균형을유지하십시오. 2. 무릎을편상태에서다리한쪽을뒤로뻗치십시오. 3. 시작위치로돌아오십시오. 4. 반복이끝나면, 다른다리도동일하게하십시오. 파샬스퀏 1. 두다리를사용하여서십시오. 2. 벽이나견고한테이블또는의자를사용하여균형을유지하십시오. 3. 양무릎을 45 도각도로구부리십시오. 4. 시작위치로돌아오십시오. 질문이있으십니까? 귀하의질문은중요합니다. 질문이나염려되는부분이있으면의사나의료제공자에게연락하십시오. 물리치료사는평일오전 8 시부터오후 4:30 까지 으로연락하십시오. 주말과휴일에는 으로전화하여주말당직물리치료사와의연결을요청하십시오. University of Washington Medical Center Lower Body Exercises While Standing Korean Published PFES: 05/2012 Clinician Review: 05/2012 Reprints on Health Online: 페이지 3 / 3 서있는자세에서의하체운동
4 UW MEDICINE PATIENT EDUCATION Lower Body Exercises While Standing 7 exercises with step-by-step instructions Do these exercises while you are standing to help strengthen your lower body. For each exercise: Start with 1 set of 10 repetitions (reps), 3 times a day. As you get stronger, work up to 2 sets of 15 reps 3 times a day. Special note: If you have had recent surgery, check with your doctor or physical therapist before starting these exercises. Toe Raise 1. Stand with both feet flat on the floor, shoulder width apart. 2. Hold onto a chair to help you balance. 3. Keep your heels on the floor and lift your toes toward the ceiling. 4. Lower your toes to the floor. Heel Raise 1. Stand with both feet flat on the floor, shoulder width apart. 2. Hold onto a chair to help you balance. 3. Raise up on your toes, as far as you can go. 4. Lower your feet to the floor. Page 1 of 3 Lower Body Exercises While Standing
5 Hip Abduction 1. Stand. Hold onto a sturdy table or chair, or a wall to help you balance. 2. Bring 1 leg out to the side. Keep your knee straight and your toes pointing forward. 3. When you are done with your reps, repeat with the other leg. Hip Flexion 1. Stand. Hold onto a sturdy table or chair, or a wall to help you balance. 2. Lift 1 leg up, bending your knee. 3. Lower your leg. 4. When you are done with your reps, repeat with the other leg. Sit to Stand 1. Sit on a chair. Move your hips forward toward the front of the seat. 2. Lean forward and stand up, using your hands as little as possible. Balance yourself by putting equal weight over each foot. 3. Sit down slowly and gently. Page 2 of 3 Lower Body Exercises While Standing
6 Hip Extension 1. Stand. Hold onto a sturdy table or chair, or a wall to help you balance. 2. Extend 1 leg back, keeping your knee straight. 3. Return to the starting position. 4. When you are done with your reps, repeat with the other leg. Partial Squats 1. Stand on both legs. 2. Use a wall or a sturdy table or chair to help you balance. 3. Bend your knees to a 45-degree angle. 4. Return to the starting position. Questions? Your questions are important. Call your doctor or health care provider if you have questions or concerns. Weekdays from 8 a.m. to 4:30 p.m., call Physical Therapy at On weekends and holidays, call and ask for the weekend Physical Therapist to be paged. University of Washington Medical Center Published PFES: 05/2012 Clinician Review: 05/2012 Reprints on Health Online: Page 3 of 3 Lower Body Exercises While Standing
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