{"id":1663,"date":"2026-04-10T15:48:45","date_gmt":"2026-04-10T06:48:45","guid":{"rendered":"https:\/\/rhanews.co.kr\/?p=1663"},"modified":"2026-04-10T15:49:30","modified_gmt":"2026-04-10T06:49:30","slug":"%ec%8a%b9%eb%aa%a8%ea%b7%bc-%eb%93%b1%ec%84%b8%eb%aa%a8%ea%b7%bc-trpezius","status":"publish","type":"post","link":"https:\/\/rhanews.co.kr\/?p=1663","title":{"rendered":"\uc2b9\ubaa8\uadfc, \ub4f1\uc138\ubaa8\uadfc , trpezius"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p style=\"text-align: center\">\ud5ec\uc2a4\uc7a5, \ud544\ub77c\ud14c\uc2a4 \uc13c\ud130 \uc5b4\ub514\ub97c \uac00\ub4e0 \u201c\uc2b9\ubaa8\uadfc \uc4f0\uc9c0 \ub9c8\uc138\uc694\u201d\ub77c\ub294 \ub9d0\uc744 \uc27d\uac8c \ub4e3\ub294\ub2e4.<br \/>\n\ud558\uc9c0\ub9cc \uc774 \ub9d0\uc740 \uc808\ubc18\ub9cc \ub9de\ub2e4.<br \/>\n\uc2b9\ubaa8\uadfc\uc740 \uc5b5\uc81c\ud574\uc57c \ud560 \uadfc\uc721\uc774 \uc544\ub2c8\ub77c, <strong>\uc815\ud655\ud788 \uc0ac\uc6a9\ub418\uc5b4\uc57c \ud558\ub294 \ud575\uc2ec \uc548\uc815\ud654 \uadfc\uc721<\/strong>\uc774\ub2e4.<\/p>\n<h2 style=\"text-align: center\">\u25a0 \uc2b9\ubaa8\uadfc\uc758 \ud574\ubd80\ud559\uc801 \uad6c\uc870<\/h2>\n<h3><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1665 aligncenter\" src=\"http:\/\/rhanews.co.kr\/wp-content\/uploads\/sites\/808\/2026\/04\/\ucea1\ucc9811-186x300.jpg\" alt=\"\" width=\"255\" height=\"411\" srcset=\"https:\/\/rhanews.co.kr\/wp-content\/uploads\/sites\/808\/2026\/04\/\ucea1\ucc9811-186x300.jpg 186w, https:\/\/rhanews.co.kr\/wp-content\/uploads\/sites\/808\/2026\/04\/\ucea1\ucc9811-261x420.jpg 261w, https:\/\/rhanews.co.kr\/wp-content\/uploads\/sites\/808\/2026\/04\/\ucea1\ucc9811.jpg 461w\" sizes=\"auto, (max-width: 255px) 100vw, 255px\" \/><\/h3>\n<h3 style=\"text-align: center\">\u2714 \uae30\uc2dc (Origin)<\/h3>\n<p style=\"text-align: center\">\ud6c4\ub450\uace8 (external occipital protuberance)<\/p>\n<p style=\"text-align: center\">\ud56d\uc778\ub300 (nuchal ligament)<\/p>\n<p style=\"text-align: center\">C7 ~ T12 \ucc99\ucd94 \uadf9\ub3cc\uae30<\/p>\n<h3 style=\"text-align: center\">\u2714 \uc815\uc9c0 (Insertion)<\/h3>\n<p style=\"text-align: center\">\uc1c4\uace8 \uc678\uce21 1\/3<\/p>\n<p style=\"text-align: center\">\uacac\ubd09 (acromion)<\/p>\n<p style=\"text-align: center\">\uacac\uac11\uadf9 (spine of scapula)<\/p>\n<p style=\"text-align: center\">\uc989, <strong>\uba38\ub9ac\u2013\ubaa9\u2013\ud749\ucd94\u2013\uacac\uac11\u2013\uc1c4\uace8\uc744 \ud558\ub098\ub85c \uc5f0\uacb0\ud558\ub294 \uac70\ub300\ud55c \uadfc\uc721<\/strong>\uc774\ub2e4.<\/p>\n<h2><\/h2>\n<h2 style=\"text-align: center\">\u25a0 \uc0c1\ubd80 \/ \uc911\ubd80 \/ \ud558\ubd80 \uae30\ub2a5 \uad6c\ubd84<\/h2>\n<h3 style=\"text-align: center\">1\ufe0f\u20e3 \uc0c1\ubd80 \uc2b9\ubaa8\uadfc (Upper Trapezius)<\/h3>\n<p style=\"text-align: center\">\uacac\uac11\uace8 \uac70\uc0c1 (Elevation)<\/p>\n<p style=\"text-align: center\">\uc0c1\ubc29\ud68c\uc804 \ubcf4\uc870<\/p>\n<p style=\"text-align: center\">\uacbd\ucd94 \uc2e0\uc804 \ubc0f \uce21\uad74<\/p>\n<p style=\"text-align: center\">\uc989!<\/p>\n<p style=\"text-align: center\"><strong>\u201c\uc5b4\uae68\ub97c \uc73c\uc4f1 + \uba38\ub9ac \uc548\uc815\u201d \uc5ed\ud560<\/strong><\/p>\n<h3 style=\"text-align: center\">2\ufe0f\u20e3 \uc911\ubd80 \uc2b9\ubaa8\uadfc (Middle Trapezius)<\/h3>\n<p style=\"text-align: center\">\uacac\uac11\uace8 \ud6c4\uc778 (Retraction)<\/p>\n<p style=\"text-align: center\"><strong>\u201c\ub4f1\uc744 \ubaa8\uc544\uc8fc\ub294 \uadfc\uc721\u201d = \uc790\uc138 \uc720\uc9c0 \ud575\uc2ec<\/strong><\/p>\n<h3 style=\"text-align: center\">3\ufe0f\u20e3 \ud558\ubd80 \uc2b9\ubaa8\uadfc (Lower Trapezius)<\/h3>\n<p style=\"text-align: center\">\uacac\uac11\uace8 \ud558\uac15 (Depression)\uc0c1\ubc29\ud68c\uc804 \ubcf4\uc870<\/p>\n<p style=\"text-align: center\"><strong>\u201c\uacac\uac11\uc744 \uc544\ub798\ub85c \ub04c\uc5b4\ub0b4\ub9ac\uace0 \uc548\uc815\ud654\u201d<\/strong><\/p>\n<h2><\/h2>\n<h2 style=\"text-align: center\">\u25a0 \uc2b9\ubaa8\uadfc \uae30\ub2a5 \uc800\ud558 \uc2dc \ub098\ud0c0\ub098\ub294 \ubb38\uc81c<\/h2>\n<h3 style=\"text-align: center\">\u274c 1. \uc0c1\ubd80 \uacfc\ud65c\uc131 + \ud558\ubd80\/\uc911\ubd80 \uc57d\ud654<\/h3>\n<p style=\"text-align: center\">\uc5b4\uae68\uac00 \uacc4\uc18d \ub4e4\ub9bc<\/p>\n<p style=\"text-align: center\">\ubaa9 \ud1b5\uc99d<\/p>\n<p style=\"text-align: center\">\ub450\ud1b5<\/p>\n<h1 style=\"text-align: center\"><strong>\uadf8\ub7ec\ub098<\/strong><\/h1>\n<p style=\"text-align: center\">\uadfc\ub370 \uc774\uac74 \uc5b5\uc81c\ud560 \ubb38\uc81c\uac00 \uc544\ub2c8\ub77c<br \/>\n<strong>\ubc38\ub7f0\uc2a4 \ubd95\uad34 \ubb38\uc81c\ub2e4<\/strong><\/p>\n<h3 style=\"text-align: center\">\u274c 2. \ud558\ubd80 \uc2b9\ubaa8\uadfc \uae30\ub2a5 \uc800\ud558<\/h3>\n<p style=\"text-align: center\">\uacac\uac11\uc774 \uc704\ub85c \ub4e4\ub9bc<\/p>\n<p style=\"text-align: center\">\uacac\ubd09\ud558 \ucda9\ub3cc (impingement)<\/p>\n<p style=\"text-align: center\">\ud314 \ub4e4 \ub54c \ud1b5\uc99d<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center\">\u274c 3. \uc911\ubd80 \uc2b9\ubaa8\uadfc \uc57d\ud654<\/h3>\n<p style=\"text-align: center\">\ub77c\uc6b4\ub4dc \uc204\ub354<\/p>\n<p style=\"text-align: center\">\ud749\ucd94 \uad74\uace1 \uc99d\uac00<\/p>\n<p style=\"text-align: center\">\ub4f1 \uc790\uadf9 \ubabb \ub290\ub08c<\/p>\n<hr \/>\n<h2 style=\"text-align: center\">\u25a0 \uc65c \uc774\ub7f0 \uc77c\uc774 \uc0dd\uae30\ub0d0?<\/h2>\n<p style=\"text-align: center\">\uc549\uc544\uc788\ub294 \uc0dd\ud65c (\ud749\ucd94 \uad74\uace1)<\/p>\n<p style=\"text-align: center\">\uc2a4\ub9c8\ud2b8\ud3f0 (\uacbd\ucd94 \uc804\ubc29 \uc774\ub3d9)<\/p>\n<p style=\"text-align: center\">\ub2f9\uae30\ub294 \uc6b4\ub3d9 \ubd80\uc871 or \uc798\ubabb\ub41c \ud328\ud134<\/p>\n<p style=\"text-align: center\">\ud83d\udc49 \ud575\uc2ec:<br \/>\n<strong>\uacac\uac11\uc744 \u201c\uc6c0\uc9c1\uc774\ub294 \ubc95\u201d\uc744 \ubaa8\ub978\ub2e4<\/strong><\/p>\n<hr \/>\n<h2 style=\"text-align: center\">\u25a0 \ud574\uacb0 \ubc29\ubc95 (\ud604\uc2e4\uc801\uc778 \uc811\uadfc)<\/h2>\n<h3 style=\"text-align: center\">\u2714 1. \ud558\ubd80 \uc2b9\ubaa8\uadfc \uba3c\uc800 \uc0b4\ub824\ub77c<\/h3>\n<p style=\"text-align: center\">prone Y raise<\/p>\n<p style=\"text-align: center\">trap 3 raise<\/p>\n<p style=\"text-align: center\">\ud83d\udc49 \ud3ec\uc778\ud2b8<br \/>\n\u201c\uc5b4\uae68\ub97c \ub0b4\ub9ac\ub294 \ub290\ub08c\u201d\uc774 \uc544\ub2c8\ub77c<br \/>\n<strong>\uacac\uac11\uc744 \ub4a4 + \uc544\ub798\ub85c \ubcf4\ub0b4\ub294 \uac10\uac01<\/strong><\/p>\n<h3 style=\"text-align: center\">\u2714 2. \uc911\ubd80 \uc2b9\ubaa8\uadfc \ud65c\uc131\ud654<\/h3>\n<p style=\"text-align: center\">\ub85c\uc6b0(row) \uc6b4\ub3d9<\/p>\n<p style=\"text-align: center\">\ubc34\ub4dc \ub9ac\ud2b8\ub799\uc158<\/p>\n<p style=\"text-align: center\">\ud83d\udc49 \uc808\ub300 \uae08\uc9c0<br \/>\n\ud314\ub85c \ub2f9\uae30\ub294 \uac70 \u274c<br \/>\n\ud83d\udc49 \uacac\uac11\uc73c\ub85c \ub2f9\uaca8\ub77c<\/p>\n<h3 style=\"text-align: center\">\u2714 3. \uc804\uac70\uadfc\uacfc \uac19\uc774 \uc368\ub77c<\/h3>\n<p style=\"text-align: center\">wall slide<\/p>\n<p style=\"text-align: center\">serratus punch<\/p>\n<p style=\"text-align: center\">\ud83d\udc49 \uc774\uac70 \uc5c6\uc73c\uba74<br \/>\n\ud558\ubd80 \uc2b9\ubaa8\uadfc \ud63c\uc790 \ubabb \ubc84\ud2f4\ub2e4<\/p>\n<h3 style=\"text-align: center\">\u2714 4. \uc0c1\ubd80 \uc2b9\ubaa8\uadfc \uc5b5\uc81c? \u274c<\/h3>\n<p style=\"text-align: center\">\u00a0\uc2a4\ud2b8\ub808\uce6d\ub9cc \ud558\uc9c0 \ub9c8\ub77c<\/p>\n<p style=\"text-align: center\">\ud83d\udc49 \uc911\uc694\ud55c \uac74<br \/>\n<strong>\u201c\uc0c1\ubd80\ub97c \uc8fd\uc774\ub294 \uac8c \uc544\ub2c8\ub77c \uade0\ud615\uc744 \ub9de\ucd94\ub294 \uac83\u201d<\/strong><\/p>\n<h2><\/h2>\n<h2><\/h2>\n<h2 style=\"text-align: center\">\u25a0 \uacb0\ub860<\/h2>\n<p style=\"text-align: center\">\uc2b9\ubaa8\uadfc\uc740 \ubb38\uc81c \uadfc\uc721\uc774 \uc544\ub2c8\ub2e4.<br \/>\n\ubb38\uc81c\ub294 \u201c\uc0ac\uc6a9\ubc95\u201d\uc774\ub2e4.<\/p>\n<p style=\"text-align: center\">\uc0c1\ubd80\ub9cc \uc4f0\ub294 \uc0ac\ub78c = \ud1b5\uc99d<\/p>\n<p style=\"text-align: center\">\uc911\ubd80\/\ud558\ubd80 \ubabb \uc4f0\ub294 \uc0ac\ub78c = \ubd80\uc0c1<\/p>\n<p style=\"text-align: center\">\uacb0\uad6d \ub2f5\uc740 \ud558\ub098\ub2e4.<\/p>\n<p style=\"text-align: center\"><strong>\u201c\uacac\uac11\uc744 \ucee8\ud2b8\ub864 \ud560 \uc904 \uc54c\uc544\uc57c \ud55c\ub2e4.\u201d<\/strong><\/p>\n<p style=\"text-align: center\">\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; \ud5ec\uc2a4\uc7a5, \ud544\ub77c\ud14c\uc2a4 \uc13c\ud130 \uc5b4\ub514\ub97c \uac00\ub4e0 \u201c\uc2b9\ubaa8\uadfc \uc4f0\uc9c0 \ub9c8\uc138\uc694\u201d\ub77c\ub294 \ub9d0\uc744 \uc27d\uac8c \ub4e3\ub294\ub2e4. \ud558\uc9c0\ub9cc \uc774 \ub9d0\uc740 \uc808\ubc18\ub9cc \ub9de\ub2e4. \uc2b9\ubaa8\uadfc\uc740 \uc5b5\uc81c\ud574\uc57c \ud560 \uadfc\uc721\uc774 \uc544\ub2c8\ub77c, \uc815\ud655\ud788 \uc0ac\uc6a9\ub418\uc5b4\uc57c \ud558\ub294 \ud575\uc2ec \uc548\uc815\ud654 \uadfc\uc721\uc774\ub2e4. \u25a0 \uc2b9\ubaa8\uadfc\uc758 \ud574\ubd80\ud559\uc801 \uad6c\uc870 \u2714 \uae30\uc2dc (Origin) \ud6c4\ub450\uace8 (external occipital protuberance) \ud56d\uc778\ub300 (nuchal ligament) C7 ~ T12 \ucc99\ucd94 \uadf9\ub3cc\uae30 \u2714 \uc815\uc9c0 (Insertion) \uc1c4\uace8 \uc678\uce21 1\/3 \uacac\ubd09 (acromion) [&hellip;]<\/p>\n","protected":false},"author":401,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[42,16],"tags":[],"class_list":["post-1663","post","type-post","status-publish","format-standard","hentry","category-42","category-16"],"_links":{"self":[{"href":"https:\/\/rhanews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1663","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rhanews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rhanews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rhanews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/401"}],"replies":[{"embeddable":true,"href":"https:\/\/rhanews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1663"}],"version-history":[{"count":2,"href":"https:\/\/rhanews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1663\/revisions"}],"predecessor-version":[{"id":1667,"href":"https:\/\/rhanews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1663\/revisions\/1667"}],"wp:attachment":[{"href":"https:\/\/rhanews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1663"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rhanews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1663"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rhanews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1663"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}