라이브러리로시작 
끝 
운동 라이브러리
Exercise Ball Hug
A gentle mobility drill where you drape over a stability ball and hug it, decompressing and stretching the lower back.
등짐볼Spinal flexion stretch
주동근
척추기립근
협응근
광배근둔근
장비
짐볼
패턴
Spinal flexion stretch
준비 자세
- 01Kneel behind the ball with it close to your thighs.
- 02Lean forward and drape your chest and stomach over the ball.
- 03Wrap both arms around the sides of the ball in a hug.
- 04Let the knees and toes stay lightly grounded for balance.
수행
- 01Relax the torso fully onto the ball and let the spine round over its curve.
- 02Breathe slowly, letting the lower back lengthen on each exhale.
- 03Rock a few centimeters forward and back to shift the stretch along the spine.
- 04Hold for the planned time, then press off the floor to come up slowly.
체크포인트
- -Neck and shoulders stay relaxed, head heavy.
- -Breathing is slow and unforced.
- -The stretch feels like a gentle lengthening, never a pinch.
- -Bodyweight rests on the ball, not on braced arms.
흔한 실수
- -Holding tension in the shoulders instead of releasing onto the ball.
- -Holding the breath.
- -Rocking aggressively rather than settling into the position.
- -Standing up quickly and getting lightheaded afterward.
프로그래밍 노트
- -Hold 30 to 60 seconds for 1 to 3 rounds after training.
- -Useful between heavy sets of deadlifts or squats to relieve back tightness.
- -This is recovery work; do not chase intensity with it.