라이브러리로시작 
끝 
운동 라이브러리
Hug Keens to Chest
A supine knees-to-chest hug that gently stretches the glutes and lower back, commonly used to unload the spine after training.
하체맨몸Static stretch
주동근
대둔근
협응근
척추기립근햄스트링고관절 굴곡근
장비
맨몸
패턴
Static stretch
준비 자세
- 01Lie flat on your back on a mat.
- 02Bend both knees and draw them toward the chest.
- 03Wrap the arms around the shins or behind the knees.
- 04Relax the head and shoulders onto the floor.
수행
- 01Pull both knees gently toward the chest until a stretch builds in the glutes and lower back.
- 02Hold the position while breathing slowly and deeply.
- 03Let the lower back settle toward the floor with each exhale.
- 04Release the legs slowly back to the floor.
체크포인트
- -The pull is gentle; the neck and shoulders stay relaxed.
- -The tailbone can curl slightly off the floor as the knees come in.
- -Breathing stays slow; no straining against the hold.
- -The stretch is felt in the glutes and low back, not the knees.
흔한 실수
- -Yanking the knees in with the arms.
- -Lifting the head and tensing the neck.
- -Holding the breath during the stretch.
- -Compressing painful knees instead of gripping behind the thighs.
프로그래밍 노트
- -Hold 20 to 30 seconds for 2 to 3 rounds after lower body sessions.
- -Use it as a gentle spinal decompression between heavy hinge sets or at the end of the day.
- -Rock slightly side to side within the hold to add a light massage effect.