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FMT 를 이용한 필라테스 운동처방
What is FMT ?
What is FMT ?
Movement score
Role of FMT
FMT 측정항목1. Cervical Flexion , Extension2. Overhead squat3. Single leg step L/R 움직이는 쪽4. Split squat L/R 앞다리5. Shoulder rotation touch L/R 6. Straight leg raise L/R 움직이는 쪽7. Push up8. Bird dog L/R 움직이는 쪽
FMT 검사 용지
Cervical spine purpose
Cervical spine purpose
Cervical spine purpose
Overhead squat purpose
Overhead squat 3 point
Overhead squat 2 point
Overhead squat 1 point
Single leg step purpose
Single leg step 3 point
Single leg step 2 point
Single leg step 1 point
Split squat purpose
Split squat 3 point
Split squat 2 point
Split squat 1 point
Shoulder rotation touch purpose
Shoulder rotation touch 3 point
Shoulder rotation touch 2 point
Shoulder rotation touch 1 point
Straight leg raise purpose
Straight leg raise 3 point
Straight leg raise 2 point
Straight leg raise 2 point
Push up purpose
Push up 3 point
Push up 2 point
Push up 1 point
Bird dog purpose
Bird dog 3 point
Bird dog 2 point
Bird dog 1 point
FMT 검사결과 그래프
대상자 에게 설명할 때 편리하고 , 수치화 되어 있어 이해도를 높일 수 있음
FMT & Pilates Corrective exercise
FMT Training Algorithms
Cervicalmovement
Corrective exercise1) Soft tissue work① 폼롤러 같은 도구를 이용한 self
myofacial release ② 발바닥 부터 시작해서 하체 후면에 집중적으로 해준다 (posterior link)
2) Active straight leg raise③ Hamstring stetching④ Strap hamstring stretching -3sets of 30 seconds
ASLR - mobility
Corrective exercise3) Hamstring stretch in sitting postion
ASLR - mobility
Corrective exercise4) Leg loweringEnhance fundamental hip mobility and the hip hinging pattern
5) ASLR with core activationImprove hamstrings and the pelvis have a high correlation to-gether in the toe touch and the ASLR
ASLR - mobility
Corrective exercise1) Single leg circle(1) 몸통 안정성 발달 , 골반 중립자세 안정성 향상(2) 다리를 골반에서 분리해서 움직일수 있는 능력2) Single leg stretch (3) 깊은 복근 조절 능력(4) 동작을 안정적으로 실시하는 능력을 습득3) Single straight leg stretch (1) 햄스트링 스트레칭 , 몸통에서 다리를 분리해서 움직일 수 있는 능력 향상
ASLR - stability motor control
Corrective exercise4) Scissors(1) 복근 조절능력 향상 . (2) 고관절 굴곡 / 신전근 조절능력과 유연성
5) Hip circle(3) 복근 조절능력 향상(4) 고관절 회전가동성 조절능력 과 유연성
ASLR - stability motor control
Corrective exercise5) Leg liftsLumbar spine stabilization and hip joint mobilization
ASLR - stability motor control
Corrective exercise1) Half kneeling rotation in body board(1) Lumbopelvic stability in transverse and sagittal plane
ASLR - stability motor control
Corrective exercise1) Self massage
2) Rib Grab T-spine Rotation
Shoulder rotation touch - mobility
Corrective exercise3) Quardruped T-spine Rotation- Quadrup 과 같은 불안정한 상태에서 thoracic mo-
bility 의 확보를 요구한다 . - 지면에 지지하고 있는 어깨에 안정성을 요한다 ( shoulder packing)- 위의 손은 머리뒤에 대고 되고 허리 위에 대도 된다 .
Shoulder rotation touch - mobility
Corrective exercise1) Arm liftLumbar spine stabilization and glenohumeral joint mobilization
Shoulder rotation touch - stability motor control
Corrective exercise2) Swan dive(1) 표면전방선 이완(2) 표면 후방선 단련
Shoulder rotation touch - stability motor control
Corrective exercise3) Double leg kick(1) 흉추 신전근 단련 . 햄스트링 조절 능력 향상(2) 흉추를 활용하는 동작을 향상 가능
Shoulder rotation touch - stability motor control
Corrective exercise3) Double leg kick(1) 척추 ( 특히 , 흉추 ) 의 회전 가동성 및 조절 향상(2) 앉은자세에서 자세조절능력
Shoulder rotation touch - stability motor control
Corrective exercise4) Mermaid (1) 외측 굴곡 의 깊은 근육 사용(2) 외측 굴곡 운동성을 향상
Shoulder rotation touch - stability motor control
Corrective exercise1) Suboccipital muscle release
2) Upper trapezius release
3) Levator scapula release
Cervical movement - mobility
Corrective exercise1) Strenthening the instrinsic cervical
spine flexors in supine
(1) Capital flexion without head lift
(2) Capital flexion with head lift –
Cervical movement – stablility motor control
Corrective exercise2) Head nodding & turning( 끄덕임 & 회전 )(upper cervical joint mobilization)(1) 두개척추 관절의 굴곡 , 신전 , 회전 을 촉진하여 경추 안정성을 개선(2) 심부 경추 안정화근육군의 수행을 개선(3) 양팔 하중 하에서 어깨관절의 안정성을 개선(4) 독립된 경추 운동 동안 복근군의 조절에 의한 요추의 안정성을 개선
Cervical movement – stablility motor control
Corrective exercise1) Arm liftCervical & Lumbar spine stabilization and glenohumeral joint mobilization
Cervical movement – stablility motor control
Corrective exercise
1) Rib Grab T-spine Rotation
5) ASLR with core activationImprove hamstrings and the pelvis have a high correlation together in the toe touch and the ASLR
Bird dog - mobility
Corrective exercise1) Single leg circle(1) 몸통 안정성 발달 , 골반 중립자세 안정성 향상(2) 다리를 골반에서 분리해서 움직일수 있는 능력
Bird dog – stability motor control
Corrective exercise1) Half kneeling rotation in body board(1) Lumbopelvic stability in transverse and sagittal plane
Bird dog – stability motor control
Corrective exercise2) Quadrup core activation with Arm Lift
3) Quadruped diagonals (bird dog)
Bird dog – stability motor control
Corrective exercise1) Roll up (1) 척추를 길게 늘려준다 .(2) 몸통 굴곡으로 복부근육 강화
Push up - mobility
Corrective exercise1) Plank variations
Push up - stability motor control
Corrective exercise2) Leg pull Front(1) 견갑대 를 통하여 몸통을 안정 시키는 능력을 향상(2) 상지를 단련한다(3) 몸의 중심을 강하게 유지하고 골반에 움직임이 발생해서는 안된다 .
Push up - stability motor control
Corrective exercise3) Push up (1) 몸통 조절 능력을 향상시킨다 .(2) 동작을 올바른 순서로 실행하는 능력을 개발한다(3) 가슴군 을 단련한다 .
Push up - stability motor control
Corrective exercise1) Single leg bridge with core activation(1) Bridge pattern 에서는 골반의 후방경사
(posterior tlit) 와 고관절 신전가동성 (hip ex-tension mobility) 가 선행 되어야 한다 .
Split squat - mobility
Corrective exercise2) Shoulder bridge(1) 고관절 신전근 강화 . 어깨 안정성 향상 . (2) 한다리로 균형 유지하는 방법을 습득
Split squat - mobility
Corrective exercise1) Half kneeling rotation in body board(1) Lumbopelvic stability in transverse and sagittal plane
Split squat – stability motor control
Corrective exercise2) Body board lunge (1) 밴드가 아래로 누르는 탄성을 이용하여 올바른 방향으로 올라가는 인지 능력 향상 .
Split squat – stability motor control
Corrective exercise1) Hip flexor stretching
2) Hip and glute stretch
3) Lying stretch with torso rotation
4) Sitting stretch with torso rotation
Single leg step - mobility
Corrective exercise1) Single leg stance with core engagement
2) ASLR with core activationImprove hamstrings and the pelvis have a high correlation together in the toe touch and the ASLR
Single leg step – stability motor control
Corrective exerciseSingle leg step – stability motor control
3) Leg liftsLumbar spine stabilization and hip joint mobilization
Corrective exerciseSingle leg step – stability motor control
4) Cable single leg hip flexion(1) 오른발은 버티고 왼발에는 케이블이 적용되 있다(2) 케이블 대신 body board 로 가능(3) 90 도 굴곡까지 하고 각 다리당 15 회 2 세트
Corrective exerciseOverhead squat - mobility
1) Kneeling dorsiflexion with stick
2) Hip flexor stretch from half kneeling
3) Face-the-wall squat(by pavel tsatsouline)
Corrective exerciseOverhead squat - mobility
4) Latissimus dorsi foam roller release
5) Deep squat breathing with Latissimus dorsi stretching
Corrective exerciseOverhead squat – stability motor control
1) Toe touch squat
2) Reverse pattern squat
Corrective exerciseOverhead squat – stability motor control
3) Body board squat밴드의 탄성력을 이용 . 어깨에 실리는 부하를 이용해서 몸의 고유수용기를 활성화