쉐도잉 연습: Fix Your TILT! How To Correct Bad Lower Back Posture For Good! - 영상으로 영어 말하기 배우기
레슨 만드는 중...
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If your lower back posture looks like this, but you would like to straighten it out so it looks a little more like this, you're in the right place.
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This is the video for you.
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I'm Dr. Jared and in this video I want to share with you six of the best exercises
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that you can do to correct your lower back posture
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and also eliminate any pinching or pain that you might be experiencing in your lower back.
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Now the reason why this is so effective is because we're going to address the root cause of this issue.
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Basically what happens is your hip flexors and lower back get tight and pull your pelvis into this position.
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Then also your lower abs and your glutes are weak.
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They're unable to unround your pelvis and unround your back.
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And so if we stretch those areas that are tight, your hip flexors and your lower back, and we strengthen those areas that are weak, your lower abs and your glutes,
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your pelvis un -rounds, your back straightens out, and you start to look and feel a lot better.
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Let's get started with my favorite stretch for your hip flexors.
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What I need you to do is come into this tall kneeling position with one foot forward.
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I've got my left foot forward, I'm down on my right knee.
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Now in this position, I want you to maintain really good tall posture as you shift your weight, slide your weight forward onto your front foot,
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just until we get a good stretch right here through the front of this hip.
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Sometimes it even helps to enhance that stretch if you contract the glute on this side.
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So squeeze the glue over here and then lean your waist forward, lean your hips forward, until we get a good stretch right through that hip flexor right there.
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What you would do is hold this for about 20 seconds
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and then repeat it three times on the right and then we would also do it three times on the left.
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Again, that's my favorite stretch for those 10 seconds tight hip flexors.
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For your lower back, there's a couple of different stretches that I usually start with.
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If you have some knee pain or if you're intolerant to kneeling fully on your knees, what I like to do would be the double knee to chest stretch,
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meaning we're going to come right here on my back.
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I'm going to grab both of my knees and I'm going to pull them up into my shoulders like this.
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And you'll see what that does, that it actually un -rounds the pelvis.
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out just like this so you can hold
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that in a comfortable position for 20 seconds and repeat
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that three times now
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if you can kneel on your knees i do like the
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child's pose stretch this is a popular yoga pose to stretch
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out the lower back you're going to come onto all fours my hands are out in front of me
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and then i'm going to keep my hands down as i
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kneel down onto my heels just until we get a good
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stretch through my lower back you'll see my entire back is kind of rounded in
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shape in this direction and again hold that for about 20 seconds in
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that comfortable range come out of it and then get back into it again
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and we're going to repeat that one three times Now those are the exercises
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that I like to lengthen those areas that are tight to create
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that available motion that we need our lower back to be in.
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Now what we need to do is strengthen in that position.
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These are the exercises that I like for that.
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The first thing I want to do is train your back and train your pelvis.
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- Two stay in the right position or stay in the right posture.
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And so, A posterior pelvic tilt exercise is where I always like to start.
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Lay down on your back with your knees bent.
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In this position, you might notice that your back is arched up off of the floor, that there's some space between your lower back and the floor.
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What I want you to do is focus on your hips, focus on your lower ab muscles.
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You're going to contract your lower abs to flatten your back into the ground and bring your pelvis backwards.
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So we call that a posterior pelvic tilt.
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I would hold that for about two to three seconds and then you can relax.
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So arch your back up off of the ground again and now flatten it down into the ground.
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Use those stomach muscles nice and tight.
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Hold that contraction one, two, three seconds and then unrounded again.
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into your pelvis, I would have you repeat that about 10 to 20 repetitions.
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From there, we can take strengthening one step forward by including a reverse crunch.
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And so what we're going to do is same position, same setup, and now I'm going to flatten my lower back.
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So I'm going to do that posterior pelvic tilt.
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Now I want to hold my back in contact with the ground
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and just lift my heels up off of the ground and then return right back down.
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You'll notice that as you return, your back is going to want to pull off of the mat.
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Meaning the weight of my legs as they're lowering wants to lift my back up off of the ground.
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The lower abs come in when you try to hold that nice and tight.
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So I want you to hold your back tight to the floor as you lift your legs, both knees up towards the ceiling, and then return right back down.
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Again, the emphasis is trying to keep your back flat and your stomach tight while you do this.
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And so what I would recommend is about 10 repetitions repeated three times.
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Another exercise that I love to strengthen the abs and the lower abs is going to be a plank.
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So we're going to start in a modified plank position.
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roll over onto your stomach.
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In this position, I'm going to pop up onto my knees and onto my elbows.
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But what I want you to pay specific attention to is I don't want your back to round this way.
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You'll see how my back is big and arched right now.
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Do not let that happen.
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What I want you to do is engage those lower ab muscles to flatten your back out.
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So basically we're going to do one of those posterior pelvic tilts.
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while we're up in the plank position.
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Makes it a little more effective, makes the exercise a little more challenging.
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And then we're going to hold that position.
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That's what we want.
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We want this static strength that we can maintain over time
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to hold our pelvis in a better position and flatten our back out.
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This is a great way to train that.
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And so what I would do is hold up here for about 30 seconds, if you can, and then repeat that three times.
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at least 30 seconds if you can go for longer up to 45 60 seconds would even be ideal.
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So try to push yourself with that one.
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Okay, so that's a lot of work for your lower abs.
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The last area that we need to address is the glutes.
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So again, the glutes get weak and they can't un -round your pelvis.
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That's the last area that we need to strengthen.
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The exercise that I like for that, if I don't have any equipment available, again, these are all great home exercises, would be a single leg bridge.
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So what I'm going to do is, again, I'm on my back with my knees bent.
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I'm going to extend my left leg out straight.
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I'm going to hold that out straight while I engage my right glutes to lift my hips up towards the ceiling.
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I would hold that for about three seconds, and then slowly return back down to the starting position, and then I would repeat that for repetitions.
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And so for this, I would do probably about 10 to 15 repetitions, and then I would switch legs, keep things even.
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We want to go onto the other side as well.
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10 to 15 repetitions on And we're going to repeat that three times.
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Hope this helps you to look and feel better.
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Hope to see you again soon.
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맥락 및 배경
이 영상에서는 허리 자세를 교정함으로써 통증을 없애는 방법에 대해 설명합니다. 전문의인 Jared 박사는 허리 통증을 겪고 있는 분들을 위해 6가지 운동을 소개하며, 이 운동들이 어떻게 근본 원인을 해결하는지를 설명합니다. 특히, hip flexors(고관절 굴곡근)와 lower back(허리)이 긴장되고, lower abs(하복부)와 glutes(둔부)의 힘이 약해지는 문제에 초점을 맞추고 있습니다. 이러한 문제를 해결하기 위한 다양한 스트레칭과 운동을 통해 건강한 허리 자세를 유지하는 것이 중요합니다. 이 정보를 통해 IELTS 스피킹 및 영어 회화 연습에도 큰 도움이 될 것입니다.
일상적인 의사소통을 위한 5가지 표현
- 정확한 자세를 유지하는 것의 중요성 - "이번 영상에서는 허리 자세 교정의 중요성에 대해 다룹니다."
- 운동의 시작 위치 - "먼저 무릎을 꿇고 똑바로 서는 자세를 취하세요."
- 스트레칭 방법 설명 - "고관절을 늘리기 위해 엉덩이를 조이고 허리를 앞으로 기울입니다."
- 운동 반복 강조 - "각 스트레칭을 20초간 유지하고 세 번 반복하세요."
- 올바른 자세의 유지 - "허리의 아치를 바닥에 붙여서 올바른 자세를 유지하세요."
단계별 섀도잉 가이드
이 영상을 통해 배우는 내용은 조심스럽게 따라 하는 것이 중요합니다. 아래는 섀도 스피크 연습을 통한 허리 자세 개선 운동에 대한 단계별 안내입니다:
- 비디오 시청 - 주의 깊게 영상을 시청하여 운동 동작을 먼저 숙지합니다.
- 스트레칭 동작 연습 - Jared 박사가 설명하는 대로 고관절과 허리를 스트레칭하는 동작을 따라합니다. 이 과정에서 영어 표현을 반복하여 자연스럽게 말해보세요.
- 자세 교정 주의 - 운동 시 올바른 자세를 유지하기 위해 거울을 보면서 자신의 움직임을 확인합니다.
- 자신의 발음을 녹음 - 운동의 주요 설명을 섀도 스피크 방식으로 따라 하면서 자신의 발음을 녹음하고, 개선할 점을 찾아봅니다.
- 반복 연습 - 주기적으로 복습하고 반복함으로써 자연스러운 발음과 유창함을 기릅니다. 이 과정이 IELTS 스피킹이나 영어 회화 연습에 유용할 것입니다.
이런 방식으로 영어 숙달을 높이고, 허리 건강 또한 개선할 수 있습니다. 매일 연습을 통해 분명한 성과를 얻을 수 있을 것입니다!
이 영상의 문법
화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.
| 문형 | 영상 속 표현 |
|---|---|
| “might / may” 가능성 might/may + 동사 — 가능하지만 확실하지 않은 일 | might be · might notice |
| “going to” 미래 be going to + 동사 — 계획이나 곧 일어날 것이 분명한 일 | we're going to address · we're going to come · I'm going to grab |
| “will” 미래 will + 동사 — 결정, 약속 또는 예측 | you'll see · You'll notice |
| 의무: must / have to / need to 어떤 일이 필요하다고 말할 때 | need to do · need to address · need to strengthen |
쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법
쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.