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<P align=left><FONT color=#193da9 size=3><STRONG><SPAN style="FONT-FAMILY: Gulim; FONT-SIZE: 18pt">무릎관절(Knee Joint) 운동</SPAN></STRONG></FONT></P>
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<P align=left><SPAN style="FONT-SIZE: 11pt">각 신체 관절별 근골격계 질환 예방 및 초기 증상의 치료 방법등을 동영상으로 알기 쉽게 설명하고</SPAN></P>
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<P align=left><SPAN style="FONT-SIZE: 11pt">효과적인 재활운동방법을 소개하고자 합니다.</SPAN> <SPAN style="FONT-SIZE: 11pt">아래의 운동 동작은 정확한 자세와 방법 그리고</SPAN></P>
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<P align=left><SPAN style="FONT-SIZE: 11pt">시간을 준수하여 저강도에서 고강도의 순서로 운동이 이루어져야 합니다.</SPAN></P></DD></DL>
<P align=left><SPAN style="FONT-SIZE: 11pt"><FONT color=#e31600>**겨울철 관절보호는 필수사항. 복사해서 벽에 붙여놓고 열심히 운동하시기 바랍니다.</FONT></SPAN></P>
<P align=left><SPAN style="FONT-SIZE: 11pt"><FONT color=#e31600>동영상을 보실때에는 아래 음악플레이어의 재생버튼을 중지하시길..</FONT></SPAN></P>
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<P><STRONG><SPAN style="FONT-SIZE: 11pt">무릎관절(Knee Joint) 운동</SPAN></STRONG></P>
<P><SPAN style="FONT-SIZE: 11pt">대상 : 퇴행성 관절염을 앓고있는 노인분들이나 슬개건 연화증으로 고생하는 젊은 여성</SPAN></P>
<P><SPAN style="FONT-SIZE: 11pt">증상 : 계단을 오르내릴 때 무릎 앞쪽에 통증이 느껴지는 증상</SPAN></P>
<P><SPAN style="FONT-SIZE: 11pt">운동방법 : 무릎 관절 윗쪽의 허벅지 앞/뒤 근육을 강화시켜 무릎 관절을 견고하게 유지시켜 줄 수 있도록 합니다.</SPAN><BR></P></DD></DL>
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<DD><SPAN style="FONT-SIZE: 11pt"><IMG border=0 src="http://health.chosun.com/site/data/img_dir/2007/06/08/2007060800743_0.jpg" width=450></SPAN> </DD></DL></DIV>
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<P><STRONG><SPAN style="FONT-SIZE: 11pt">* 앉아서 한 쪽 다리 뻗어 올리기 동작</SPAN></STRONG></P>
<P><SPAN style="FONT-SIZE: 11pt">유지시간 : 6초간 멈춤</SPAN><BR><SPAN style="FONT-SIZE: 11pt">운동주기 : 10개씩 3번 반복, 하루에 두번</SPAN><BR><SPAN style="FONT-SIZE: 11pt">적용신체 : 퇴행성 관절염 환자나 운동 선수들, 일반인 모두 흔히 올 수 있는 무릎 통증을 예방</SPAN></P>
<P><SPAN style="FONT-SIZE: 11pt">1. 가볍게 의자에 앉은 상태에서 한쪽 다리를 발목을 당긴 채 들어 올려줍니다.</SPAN><BR><SPAN style="FONT-SIZE: 11pt">2. 완전히 뻗은 상태에서 6초간 유지해 줍니다.</SPAN><BR><SPAN style="FONT-SIZE: 11pt">3. 이와 같은 동작을 10회씩 3번 반복합니다.</SPAN><BR><SPAN style="FONT-SIZE: 11pt">4. 발목을 가슴 방향으로 당긴채 유지하셔야 운동 효과가 있습니다.</SPAN></P></DD></DL>
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<DD><SPAN style="FONT-SIZE: 11pt"><IMG border=0 src="http://health.chosun.com/site/data/img_dir/2007/06/08/2007060800743_1.jpg" width=450></SPAN> </DD></DL></DIV>
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<DD><STRONG><SPAN style="FONT-SIZE: 12pt">* 앉아서 발바닥, 허벅지 방향으로 당기기 동작</SPAN><BR><BR></STRONG><SPAN style="FONT-SIZE: 11pt">유지시간 : 6초간 멈춤</SPAN><BR><SPAN style="FONT-SIZE: 11pt">운동주기 : 10개씩 3번 반복, 하루에 두번</SPAN><BR><SPAN style="FONT-SIZE: 11pt">적용신체 : 허벅지 아랫쪽 근육을 강화</SPAN><BR><BR><SPAN style="FONT-SIZE: 11pt">1. 무릎을 90도 정도 세운 상태로 앉아서 발바닥을 바닥에 고정 시키도록 합니다.</SPAN><BR><SPAN style="FONT-SIZE: 11pt">2. 바닥에 고정한 발바닥을 엉덩이 방향으로 6초간 힘을 주어 당깁니다.</SPAN><BR><SPAN style="FONT-SIZE: 11pt">3. 절대로 발바닥이 힘을 주는 방향으로 따라가지 않도록 주의합니다.</SPAN><BR><SPAN style="FONT-SIZE: 11pt">4. 이와 같은 방법으로 10회씩 3번 반복하면 됩니다.</SPAN> </DD></DL>
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<DD><SPAN style="FONT-SIZE: 11pt"><IMG border=0 src="http://health.chosun.com/site/data/img_dir/2007/06/08/2007060800743_2.jpg" width=450></SPAN> </DD></DL></DIV>
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<P><STRONG><SPAN style="FONT-SIZE: 12pt">* 앉아서 발목 겹쳐 다리 들어 올리기 동작</SPAN><BR></STRONG><BR><SPAN style="FONT-SIZE: 11pt">유지시간 : 1초간 멈춤</SPAN><BR><SPAN style="FONT-SIZE: 11pt">운동주기 : 15개씩 3회 반복, 하루에 두번</SPAN><BR><SPAN style="FONT-SIZE: 11pt">적용신체 : 허벅지 아랫쪽 근육을 강화</SPAN><BR><BR><SPAN style="FONT-SIZE: 11pt">1. 반대쪽 다리를 운동하실 다리 발목 위에 포개서 들어올리는 동작입니다.</SPAN><BR><SPAN style="FONT-SIZE: 11pt">2. 포갠 다리를 2초 정도의 시간을 두고 들어 올려 뻗어주고 1초 정도 유지시켜줍니다.</SPAN><BR><SPAN style="FONT-SIZE: 11pt">3. 다리를 내릴 때는 4초 정도의 속도로 천천히 내려줍니다.</SPAN><BR><SPAN style="FONT-SIZE: 11pt">4. 이와 같은 방법으로 15회씩 3번 반복합니다.</SPAN></P></DD></DL>
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<DD><SPAN style="FONT-SIZE: 11pt"><IMG border=0 src="http://health.chosun.com/site/data/img_dir/2007/06/08/2007060800743_3.jpg" width=450></SPAN> </DD></DL></DIV>
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<P><STRONG><SPAN style="FONT-SIZE: 11pt">* 벽에 등대고 앉았다 일어나기 동작</SPAN><BR><BR></STRONG><SPAN style="FONT-SIZE: 11pt">유지시간 : 6초간 멈춤</SPAN><BR><SPAN style="FONT-SIZE: 11pt">운동주기 : 12회씩 3번 반복, 하루에 두번</SPAN><BR><SPAN style="FONT-SIZE: 11pt">적용신체 : 허벅지 안쪽.바깥쪽 근육을 강화</SPAN><BR><BR><SPAN style="FONT-SIZE: 11pt">1. 몸을 벽에 기댄채 똑바로 서도록 합니다.</SPAN><BR><SPAN style="FONT-SIZE: 11pt">2. 무릎을 서서히 굽혀 100~110도 정도 내려 온 상태에서 1초 정도 멈췄다 다시 천천히 올라가도록 합니다.</SPAN><BR><SPAN style="FONT-SIZE: 11pt">3. 올라왔다가 멈추지 않고 바로 내려가는 동작을 반복합니다.</SPAN><BR><SPAN style="FONT-SIZE: 11pt">4. 이와 같은 동작을 12회씩 3번 반복합니다.</SPAN><BR><SPAN style="FONT-SIZE: 11pt">5. 무릎 보호가 목적인 운동이기 때문에 엉덩이를 무리하게 낮추지 말고 무릎 각도가 100~110도가 되도록 주의합니다</SPAN><BR></P></DD></DL>
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