굽은등, 라운드숄더, 거북목 교정 (소흉근의 단축)

라운드숄더, 거북목과 가장 크게 관련된 '소흉근'

 

소흉근이란?

대흉근 아래에 평평하게 놓여 있는 얇은 근육

3~5번 늑골에서 시작하여 견갑골의 오훼돌기에 (coracoid process) 붙는다.

소흉근은 견갑골을 안쪽 아래로 잡아당기고, 견갑골이 고정되어 있을 때에는 늑골을 들어 올린다.

다른 쪽 끝에서는 양쪽의 견갑골에 연결된다.

소흉근은 견갑골의 가동성, 안정성 및 유연성 역할

 

The pectoralis minor, or pec minor as it’s known for short, is a thin muscle that lies flat underneath the pectoralis major.

As the name suggests, this muscle is the smaller of the two pectoral chest muscles. It has three origins within the ribs, extending from the third, fourth and fifth ones.

At the other end, it connects to the shoulder blade on each side. The pec minor’s job is to provide mobility, stability, and flexibility to the scapula.

 

 

소흉근 기능

견갑골을 전인,내림,하방회전,전방경사

 

 

소흉근이 짧아질 경우 견갑골의 전인, 전방경사가 일어남 → 라운드 숄더 유발(굽은등) →  경추, 어깨통증, 두통 유발 

 

또한, 소흉근의 단축은 견갑골의 운동이상증 및 충돌증후군 유발한다.

*어깨 충돌 증후군

:팔을 들어올릴 때 견봉과 위팔뼈 대결절 사이를 지나는 회전근개가 충돌되어 염증을 일으켜 염증을 유발하는 질환

 

소흉근 스트레칭

소흉근이 짧아지지 않도록 위 그림과 같이 근육을 이완시키기

 

Sophie Xie of Be My Healer discusses the options with stretching. The first stretch you can do in this circumstance is called the Door Stretch. Hold your hands above your head in a surrendering pose at a 90-degree angle against a doorway.

Push against the frame of the doorway as if you’re trying to walk through it, holding this pose for 30 seconds.

Once you’ve completed this stretch, raise your hands higher against the doorframe, so your elbows are parallel with your chin. Repeat the first stretch in this position.

The second stretch that can help with your minor pec muscles is called the Sun Rise Stretch. Lie flat on a surface and bend your knees to the side. Bend your elbow in the same surrendering pose at 90 degrees to your body, lying it on the flat surface next to you.

Move your body towards the side that your knees are bent into, keeping the opposite hand and arm lying on the floor. Hold this for anywhere between 30 and 90 seconds.