라이브러리로시작 
끝 
운동 라이브러리
Sphinx
A gentle prone backbend held on the forearms that extends the spine and opens the front of the trunk, useful for lower back recovery and mobility.
스트레칭맨몸Spinal extension stretch
주동근
척추기립근
협응근
복근고관절 굴곡근대흉근
장비
맨몸
패턴
Spinal extension stretch
준비 자세
- 01Lie face down on a mat with the legs extended and tops of the feet flat.
- 02Place the forearms on the floor with elbows under the shoulders.
- 03Point the fingers forward and relax the glutes and legs.
수행
- 01Press gently through the forearms to lift the chest.
- 02Draw the chest forward and up while the hips stay heavy on the floor.
- 03Lengthen the neck and gaze slightly forward, not craned upward.
- 04Breathe slowly and hold, then lower the chest back to the mat.
체크포인트
- -Elbows stay stacked directly under the shoulders.
- -The pelvis and thighs remain in contact with the floor.
- -Shoulders stay down away from the ears.
- -The extension feels distributed along the spine, not pinched in one spot.
흔한 실수
- -Shrugging the shoulders up around the neck.
- -Cranking the head back into the neck.
- -Lifting the hips off the floor and losing the backbend.
- -Holding the breath through the stretch.
프로그래밍 노트
- -Hold 30 to 60 seconds for 2 to 3 rounds in warm-ups, cooldowns, or on rest days.
- -A milder option than upward facing dog when full press-up extension is too intense.
- -Stop and regress if it produces sharp or radiating pain rather than a gentle stretch.