4

1. FMT를 이용한
필라테스 운동처방

2. What is FMT ?

3. What is FMT ?

4. Movement score

5. Role of FMT

6. FMT 측정항목
1. Cervical Flexion , Extension
2. Overhead squat
3. Single leg step L/R 움직이는 쪽
4. Split squat L/R 앞다리
5. Shoulder rotation touch L/R
6. Straight leg raise L/R 움직이는 쪽
7. Push up
8. Bird dog L/R 움직이는 쪽

7. FMT 검사 용지

8. Cervical spine purpose

9. Cervical spine purpose

10. Cervical spine purpose

11. Overhead squat purpose

12. Overhead squat 3 point

13. Overhead squat 2 point

14. Overhead squat 1 point

15. Single leg step purpose

16. Single leg step 3 point

17. Single leg step 2 point

18. Single leg step 1 point

19. Split squat purpose

20. Split squat 3 point

21. Split squat 2 point

22. Split squat 1 point

23. Shoulder rotation touch purpose

24. Shoulder rotation touch 3 point

25. Shoulder rotation touch 2 point

26. Shoulder rotation touch 1 point

27. Straight leg raise purpose

28. Straight leg raise 3 point

29. Straight leg raise 2 point

30. Straight leg raise 2 point

31. Push up purpose

32. Push up 3 point

33. Push up 2 point

34. Push up 1 point

35. Bird dog purpose

36. Bird dog 3 point

37. Bird dog 2 point

38. Bird dog 1 point

39. FMT 검사결과 그래프
대상자 에게 설명할 때 편리하고,
수치화 되어 있어 이해도를 높일 수 있음

40. FMT & Pilates Corrective exercise

41. FMT Training Algorithms
Cervical
movement

42. Corrective exercise
1) Soft tissue work
① 폼롤러 같은 도구를 이용한 self
myofacial release
② 발바닥 부터 시작해서 하체 후면에
집중적으로 해준다(posterior link)
2) Active straight leg raise
① Hamstring stetching
② Strap hamstring stretching
-3sets of 30 seconds
ASLR - mobility

43. Corrective exercise
3) Hamstring stretch in sitting postion
ASLR - mobility

44. Corrective exercise
4) Leg lowering
Enhance fundamental hip mobility
and the hip hinging pattern
5) ASLR with core activation
Improve hamstrings and the pelvis
have a high correlation together in
the toe touch and the ASLR
ASLR - mobility

45. Corrective exercise
1) Single leg circle
(1) 몸통 안정성 발달, 골반 중립자세 안정성 향상
(2) 다리를 골반에서 분리해서 움직일수 있는 능
력
2) Single leg stretch
(1) 깊은 복근 조절 능력
(2) 동작을 안정적으로 실시하는 능력을 습득
3) Single straight leg stretch
(1) 햄스트링 스트레칭, 몸통에서 다리를 분리해서
움직일 수 있는 능력 향상
ASLR - stability motor control

46. Corrective exercise
4) Scissors
(1) 복근 조절능력 향상.
(2) 고관절 굴곡/신전근 조절능력과 유연성
5) Hip circle
(1) 복근 조절능력 향상
(2) 고관절 회전가동성 조절능력 과 유연성
ASLR - stability motor control

47. Corrective exercise
5) Leg lifts
Lumbar spine stabilization and hip
joint mobilization
ASLR - stability motor control

48. Corrective exercise
1) Half kneeling rotation in body board
(1) Lumbopelvic stability in transverse and sagittal
plane
ASLR - stability motor control

49. Corrective exercise
1) Self massage
2) Rib Grab T-spine Rotation
Shoulder rotation touch - mobility

50. Corrective exercise
3) Quardruped T-spine Rotation
- Quadrup 과 같은 불안정한 상태에서 thoracic
mobility 의 확보를 요구한다.
- 지면에 지지하고 있는 어깨에 안정성을 요한다
( shoulder packing)
- 위의 손은 머리뒤에 대고 되고 허리 위에 대도 된다.
Shoulder rotation touch - mobility

51. Corrective exercise
1) Arm lift
Lumbar spine stabilization and glenohumeral joint
mobilization
Shoulder rotation touch - stability motor control

52. Corrective exercise
2) Swan dive
(1) 표면전방선 이완
(2) 표면 후방선 단련
Shoulder rotation touch - stability motor control

53. Corrective exercise
3) Double leg kick
(1) 흉추 신전근 단련. 햄스트링 조절 능력 향상
(2) 흉추를 활용하는 동작을 향상 가능
Shoulder rotation touch - stability motor control

54. Corrective exercise
3) Double leg kick
(1) 척추(특히 , 흉추)의 회전 가동성 및 조절 향상
(2) 앉은자세에서 자세조절능력
Shoulder rotation touch - stability motor control

55. Corrective exercise
4) Mermaid
(1) 외측 굴곡 의 깊은 근육 사용
(2) 외측 굴곡 운동성을 향상
Shoulder rotation touch - stability motor control

56. Corrective exercise
1) Suboccipital muscle release
2) Upper trapezius release
3) Levator scapula release
Cervical movement - mobility

57. Corrective exercise
1) Strenthening the instrinsic cervical spine
flexors in supine
(1) Capital flexion without head lift
(2) Capital flexion with head lift –
Cervical movement – stablility motor control

58. Corrective exercise
2) Head nodding & turning(끄덕임 & 회전)
(upper cervical joint mobilization)
(1) 두개척추 관절의 굴곡, 신전, 회전 을 촉진하여
경추 안정성을 개선
(2) 심부 경추 안정화근육군의 수행을 개선
(3) 양팔 하중 하에서 어깨관절의 안정성을 개선
(4) 독립된 경추 운동 동안 복근군의 조절에 의한 요
추의 안정성을 개선
Cervical movement – stablility motor control

59. Corrective exercise
1) Arm lift
Cervical & Lumbar spine stabilization and
glenohumeral joint mobilization
Cervical movement – stablility motor control

60. Corrective exercise
1) Rib Grab T-spine Rotation
5) ASLR with core activation
Improve hamstrings and the pelvis have a high
correlation together in the toe touch and the
ASLR
Bird dog - mobility

61. Corrective exercise
1) Single leg circle
(1) 몸통 안정성 발달, 골반 중립자세 안정성 향상
(2) 다리를 골반에서 분리해서 움직일수 있는 능력
Bird dog – stability motor control

62. Corrective exercise
1) Half kneeling rotation in body board
(1) Lumbopelvic stability in transverse and sagittal
plane
Bird dog – stability motor control

63. Corrective exercise
2) Quadrup core activation with Arm Lift
3) Quadruped diagonals (bird dog)
Bird dog – stability motor control

64. Corrective exercise
1) Roll up
(1) 척추를 길게 늘려준다.
(2) 몸통 굴곡으로 복부근육 강화
Push up - mobility

65. Corrective exercise
1) Plank variations
Push up - stability motor control

66. Corrective exercise
2) Leg pull Front
(1) 견갑대 를 통하여 몸통을 안정 시키는 능력을 향
상
(2) 상지를 단련한다
(3) 몸의 중심을 강하게 유지하고 골반에 움직임이
발생해서는 안된다.
Push up - stability motor control

67. Corrective exercise
3) Push up
(1) 몸통 조절 능력을 향상시킨다.
(2) 동작을 올바른 순서로 실행하는 능력을 개발한
다
(3) 가슴군 을 단련한다.
Push up - stability motor control

68. Corrective exercise
1) Single leg bridge with core activation
(1) Bridge pattern 에서는 골반의 후방경사
(posterior tlit)와 고관절 신전가동성(hip
extension mobility) 가 선행 되어야 한다.
Split squat - mobility

69. Corrective exercise
2) Shoulder bridge
(1) 고관절 신전근 강화. 어깨 안정성 향상.
(2) 한다리로 균형 유지하는 방법을 습득
Split squat - mobility

70. Corrective exercise
1) Half kneeling rotation in body board
(1) Lumbopelvic stability in transverse and sagittal
plane
Split squat – stability motor control

71. Corrective exercise
2) Body board lunge
(1) 밴드가 아래로 누르는 탄성을 이용하여 올바른
방향으로 올라가는 인지 능력 향상.
Split squat – stability motor control

72. Corrective exercise
1) Hip flexor stretching
2) Hip and glute stretch
3) Lying stretch with torso rotation
4) Sitting stretch with torso rotation
Single leg step - mobility

73. Corrective exercise
1) Single leg stance with core engagement
2) ASLR with core activation
Improve hamstrings and the pelvis have a high
correlation together in the toe touch and the
ASLR
Single leg step – stability motor control

74. Corrective exercise
Single leg step – stability motor control
3) Leg lifts
Lumbar spine stabilization and hip
joint mobilization

75. Corrective exercise
Single leg step – stability motor control
4) Cable single leg hip flexion
(1) 오른발은 버티고 왼발에는 케이블이 적용되 있다
(2) 케이블 대신 body board 로 가능
(3) 90도 굴곡까지 하고 각 다리당 15회 2세트

76. Corrective exercise
Overhead squat - mobility
1) Kneeling dorsiflexion with stick
2) Hip flexor stretch from half kneeling
3) Face-the-wall squat(by pavel tsatsouline)

77. Corrective exercise
Overhead squat - mobility
4) Latissimus dorsi foam roller release
5) Deep squat breathing with Latissimus dorsi
stretching

78. Corrective exercise
Overhead squat – stability motor control
1) Toe touch squat
2) Reverse pattern squat

79. Corrective exercise
Overhead squat – stability motor control
3) Body board squat
밴드의 탄성력을 이용.
어깨에 실리는 부하를 이용해서 몸의 고유수용기를
활성화