피트니스도서관 on Instagram: "대부분의 사람들은 테이블 스트레칭을 하면 그저 다리만 외회전시키며 “엉덩이 늘렸다”고 생각한다. 하지만 진짜 고관절 가동성은 그렇게 단순하지 않다. 고관절은 ‘원(circle)’이 아니라 ‘공간(box)’ 안에서 움직인다. 따라서 같은 외회전이라도 골반 각도를 어떻게 쓰느냐에 따라 열리는 캡슐의 위치가 완전히 달라진다. 이번 영상에서 보여준 방식처럼 다리는 고정하고 골반만 회전시키면 평소에는 닿지 않던 “캡슐의 한 코너”가 열리기 시작한다. 여기서 스트레칭이 아니라, 발목을 아래로 눌러 내회전 긴장을 만들면 외측 고관절 안정근이 즉각적으로 반응한다. 이 방식은 단순 스트레칭을 넘어 “가동성 + 안정성”을 동시에 회복하는 것이 핵심이다. 스쿼트·런지에서 자꾸 무너지고, 고관절 열림이 안 되는 사람이라면 이 각도 조절이 게임체인저가 된다. 저장해두고 꼭 따라 해보세요. 당신의 고관절은 “각도” 하나로 달라집니다."
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