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[심리스](https://www.nike.com/kr/w/nikeskims-seamless-nikeskims-1ecjdzb2asd) - [스트레치 나일론](https://www.nike.com/kr/w/nikeskims-nikeskims-nylon-stretch-7sut9zb2asd) - [에어리](https://www.nike.com/kr/w/nikeskims-nikeskims-airy-5c1qqzb2asd) - [웨이트리스](https://www.nike.com/kr/w/nikeskims-nikeskims-weightless-4csx8zb2asd) - 컬러별 - [블루](https://www.nike.com/kr/w/nikeskims-blue-8hfx3zb2asd) - [브라운](https://www.nike.com/kr/w/nikeskims-brown-557pqzb2asd) - [블랙](https://www.nike.com/kr/w/nikeskims-black-90poyzb2asd) - [화이트](https://www.nike.com/kr/w/nikeskims-white-4g797zb2asd) - [핑크](https://www.nike.com/kr/w/nikeskims-3abn9za6d74zb2asd) - 가이드 - [룩북](https://www.nike.com/kr/nikeskims-lookbook) - [브라 가이드](https://www.nike.com/kr/nikeskims-bra-guide) - [컬렉션 가이드](https://www.nike.com/kr/nikeskims-collection-guide) Cancel 취소 인기 검색어 [에어맥스95](https://www.nike.com/kr/w?q=%EC%97%90%EC%96%B4%EB%A7%A5%EC%8A%A495&vst=%EC%97%90%EC%96%B4%EB%A7%A5%EC%8A%A495)[에어포스](https://www.nike.com/kr/w?q=%EC%97%90%EC%96%B4%ED%8F%AC%EC%8A%A4&vst=%EC%97%90%EC%96%B4%ED%8F%AC%EC%8A%A4)[acg](https://www.nike.com/kr/w?q=acg&vst=acg)[보메로](https://www.nike.com/kr/w?q=%EB%B3%B4%EB%A9%94%EB%A1%9C&vst=%EB%B3%B4%EB%A9%94%EB%A1%9C)[마인드](https://www.nike.com/kr/w?q=%EB%A7%88%EC%9D%B8%EB%93%9C&vst=%EB%A7%88%EC%9D%B8%EB%93%9C)[페가수스](https://www.nike.com/kr/w?q=%ED%8E%98%EA%B0%80%EC%88%98%EC%8A%A4&vst=%ED%8E%98%EA%B0%80%EC%88%98%EC%8A%A4)[에어맥스](https://www.nike.com/kr/w?q=%EC%97%90%EC%96%B4%EB%A7%A5%EC%8A%A4&vst=%EC%97%90%EC%96%B4%EB%A7%A5%EC%8A%A4)[축구화](https://www.nike.com/kr/w?q=%EC%B6%95%EA%B5%AC%ED%99%94&vst=%EC%B6%95%EA%B5%AC%ED%99%94) [](https://www.nike.com/kr/favorites "즐겨찾기")[](https://www.nike.com/kr/cart "장바구니 아이템: 0") ## 영감 - [NEW](https://www.nike.com/kr/stories) - [코칭](https://www.nike.com/kr/stories/coaching) - [운동선수\*](https://www.nike.com/kr/stories/athletes) - [문화](https://www.nike.com/kr/stories/culture) - [커뮤니티](https://www.nike.com/kr/stories/community) - [이노베이션](https://www.nike.com/kr/stories/innovation) - [제품 가이드](https://www.nike.com/kr/product-advice) 영감 # 뭉친 허리 근육과 햄스트링을 풀어주는 과학적인 방법 폼 롤링을 하면 왜 기분이 좋아지는 걸까요? “폼 롤러에 가해지는 몸무게의 압력은 경직된 근막 부위의 긴장과 근육을 풀어주어 근육의 유연성과 가동성을 향상시켜줍니다.”라고 위스콘신-라크로스 대학의 임상 운동 생리학 프로그램 책임자인 존 포르카리는 말합니다. 마지막 업데이트: 2023년 1월 3일 4분 예상  그러나 회복에 대한 폼 롤러의 효과를 측정하기는 어려웠습니다. 더 나은 효과를 위해 폼 롤러를 사용해야 한다는 것을 정확히 설명하는 과학적인 증거는 많지 않았습니다. (다양한 폼 룰러 크기와 강도가 이를 더 어렵게 만들었죠.) 그러나 최근 포르카리가 주도한 연구는 폼 롤링에는 어떤 분명한 효과가 있다는 것을 발견했습니다. 특히 허리 아래쪽 근육과 허벅지 뒤쪽의 엉덩이부터 무릎까지 내려오는 근육인 햄스트링 경직에 시달리는 경우 더욱 그렇습니다. 두 부위의 근육은 오래 앉아있거나 운동을 너무 무리해서 한다면 이러한 경직에 시달릴 수 있습니다. 6주간의 연구 기간 동안, 20명의 남녀 자원봉사자/참가자들이 일주일에 3번씩 15분 동안 5.5 x 13 인치 폼 롤러를 사용했습니다. 이들은 각각 20초 동안 허리, 엉덩이, 스쾃, IT 밴드, 햄스트링, 그리고 종아리에 이 폼 롤러를 굴린 뒤 그 순서를 3번 반복해 총 60초 동안 각 신체 부위에 시행했습니다. 6주가 지난 뒤, 앉아서 유연성을 확인하는 테스트에서 피실험자들은 폼 롤링을 하기 전에 자신이 할 수 있는 것보다 2인치 더 멀리 스트레칭을 할 수 있었습니다. 포르카리는 “허리와 햄스트링 유연성이 크게 향상된 것을 발견했습니다,” 라고 말합니다. 햄스트링은 엉덩이 근육을 확장시키고, 무릎을 구부리는 작용을 하면서 코어와 골반을 안정시키는 데 도움을 줍니다. “그러나 경직된 햄스트링은 수축하고 짧아져 허리 아래 근육에 부담을 더 주고, 이는 곧 허리 통증으로 이어집니다.” 라고 포르카리는 설명합니다. 그러한 허리 통증이 있다면, 그 누구도 러닝이나 스쿼트 동작을 하거나, 아니면 마트에서 장을 볼 수는 없겠죠. ## “허리와 햄스트링 유연성이 크게 향상된 것을 발견했습니다” 존 포르카리 위스콘신 라크로스 대학의 임상 운동 생리학 프로그램 책임자 연구진들은 수직 점프 테스트를 통해 폼 롤링이 운동 퍼포먼스에 부정적인 영향을 미치지 않는다는 연구 결과도 얻었습니다. 더 중요한 것은, 참가자들이 이 폼 롤링이 유연성에 도움을 주고, 연구가 끝날 때쯤엔 더 높이 뛸 수 있다고 느꼈습니다. 포르카리는 가장 중요한 부분은 사람들이 폼롤링을 좋아하고, 즐겼다는 것을 발견하였습니다. 눈에 띄는 효과이든 그렇지 않든, 사람들은 폼롤링이 유익하다고 생각한 것이죠. 즉, 폼롤링에 있어서는 플라시보 효과가 실재한다는 뜻입니다. 그리고 포르카리는 이 폼롤링이 과학적으로 부정적인 영향도 없으므로 더 많이 할수록 좋다고 말합니다. ## 3분 만에 긴장을 푸는 방법 굴곡이 있는 폼 롤러가 이상적이나, 만약 없다면 부드러운 폼롤러 하나를 준비합니다. ## 등 아래 부분 롤링 다리를 굽히고 폼롤러를 등 뒤로하여 몸을 수직 방향으로 세운 채 바닥에 앉으세요. 왼쪽 엉덩이를 들어 오른편 등받이를 롤러 위에 올려놓고, 오른쪽 팔뚝을 바닥에 두고 몸통을 오른쪽으로 살짝 돌립니다. 다리를 뻗어서 등 중간에서 엉덩이까지 구른 다음 무릎을 구부려 뒤로 굴리세요. 20초간 천천히 계속하고, 반대쪽에도 반복합니다. ## 햄스트링 롤링 다리를 뻗고 폼 롤러를 왼쪽 햄스트링 밑에 깔고 바닥에 앉으세요. 뒤쪽 바닥에 손을 평평하게 놓은 다음, 둔근 아랫 부분에서부터 무릎 뒷 부분 사이를 20초 동안 위아래로 굴리며 스트레칭 합니다. 이 때, 몸을 지탱하기 위해 손바닥에 힘을 주세요. 반대쪽에도 반복합니다. 각각의 운동을 총 3분 동안 3번씩 하세요. 훈련하기 전에 일주일에 3일 이상 이것을 하는 것을 목표로 해보세요. 원게시일: 2022년 4월 24일 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) ## 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) ## 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) ## 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) ## 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) 대한민국 - © 2026 Nike, Inc. All Rights Reserved - [이용약관](https://agreementservice.svs.nike.com/rest/agreement?agreementType=termsOfUse&uxId=com.nike.commerce.nikedotcom.web&requestType=redirect) - [개인정보처리방침](https://agreementservice.svs.nike.com/rest/agreement?agreementType=privacy-policy&uxId=default&requestType=redirect) - [위치정보이용약관](https://agreementservice.svs.nike.com/rest/agreement?agreementType=lbsProvider&uxId=com.nike.commerce.nikedotcom.web&requestType=redirect) - [영상정보처리기기 운영 방침](https://agreementservice.svs.nike.com/rest/agreement?agreementType=CCTVpolicy&uxId=com.nike.cctvpolicy&requestType=redirect) (유)나이키코리아 대표 Chase Louis Taylor, 체이스 루이스 테일러 | 서울 강남구 테헤란로 152 강남파이낸스센터 30층 | 통신판매업신고번호 2011-서울강남-03461 | 사업자등록번호 220-88-09068 [사업자 정보 확인](https://www.ftc.go.kr/bizCommPop.do?wrkr_no=2208809068) 고객센터 전화 문의 [080-022-0182](tel:080-022-0182) FAX 02-6744-5880 | 이메일 Nikekorea@nike.com | 호스팅서비스사업자 (유)나이키코리아 현금 등으로 결제 시 안전 거래를 위해 
나이키 쇼핑몰에서 가입하신 한국결제네트웍스 유한회사의 구매안전 서비스(결제대금예치)를 이용하실 수 있습니다. 콘텐츠산업진흥법에 의한 콘텐츠 보호 안내 자세히 보기 ## Africa - [__Egypt__ \ English](https://www.nike.com/eg/) - [__Morocco__ \ English](https://www.nike.com/ma/en/) - [__Maroc__ \ Français](https://www.nike.com/ma/) - [__South Africa__ \ English](https://www.nike.com/za/) ## Americas - [__Argentina__ \ Español](https://www.nike.com.ar) - [__Brasil__ \ Português](https://www.nike.com.br) - [__Canada__ \ English](https://www.nike.com/ca/) - [__Canada__ \ Français](https://www.nike.com/ca/fr/) - [__Chile__ \ Español](https://www.nike.cl) - [__Colombia__ \ Español](https://www.nike.com.co) - [__México__ \ Español](https://www.nike.com/mx/) - [__Peru__ \ Español](https://www.nike.com.pe) - [__Puerto Rico__ \ Español](https://www.nike.com/pr/) - [__United States__ \ English](https://www.nike.com) - [__Estados Unidos__ \ Español](https://www.nike.com/us/es/) - [__Uruguay__ \ Español](https://www.nike.com.uy) - [__Latin America__ \ Español](https://www.nike.com/xl/) ## Asia Pacific - [__Australia__ \ English](https://www.nike.com/au/) - [__中国大陆__ \ 简体中文](https://www.nike.com.cn/) - [__Hong Kong__ \ English](https://www.nike.com.hk/) - [__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)