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아프거나 불편하면 이 운동을 건너뛰십시오.

파란색(하체) 저니

1 스타 시퀀스

Blue Stars_edited_edited.png

Exercise 2 (Tip Toe)

Anchor 1

화면의 호흡 지침을 따르십시오 흡입 내쉬다

'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)

  • 아래 운동 지침을 배우고 따르십시오.

  • 이 연습을 시퀀스의 일부로 매일 연습하십시오. 

  • 통증이 없고 편안한 범위에서만 이 운동을 수행하십시오.

  • 필요한 경우 재활 프로그램의 일부로 사용할 전문가의 조언을 구하십시오.

운동 배우기

Tip Toe is a basic exercise for initial training of ankle and calf function as well as body awareness during movement, with arm assistance.


  • Perform this exercise in pain-free and comfortable ranges only. If painful or uncomfortable, perform less range of this exercise.

  • If it is not possible, skip this exercise and consult with a physical therapist or movement professional.

  • When relevant, ensure that this exercise is within the surgeon's post-operation protocol.


  • Move - stretch - return - relax -...

Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.

Starting Position

  • Stand in the tall upright position close to the bar.

  • Place hands gently on bar.

  • Look towards the horizon and inhale.

Movement Phase

  • Upon exhalation, tilt the body-line slightly forward while pushing the bar downwards with the hands.

  • Raise the heels from the floor until on tippie toes.

Stretch Phase

  • Feel thet the ankles are at their end of range and the toes are pushing downwards on the floor.

  • Pushi downwards on the bar for the body to reach its maximum height and to further increase the ankle flexion ranges.

  • Maintain this position for about a second, continue exhaling to hold the body posture.

  • Feel all toes pressing down on the floor.

Return Phase

  • While still exhaling, lower the heels to return to the starting position.

Relax Phase

  • Inhale, relax the body in the tall position and prepare for the next repetition.

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