Free Back Pain Exercises Physiotherapie-Bibliothek
KRÄFTIGUNG Bodenmatte • Anfänger Discs: L4-L5, L5-S1

Clamshell (Musculus gluteus medius Aktivierung)

The gluteus medius is the primary lateral stabilizer of the pelvis. Weakness causes Trendelenburg pelvic tilt, SI joint shear, and excessive lumbar side-bending. Clamshells build targeted endurance with zero spinal compression.

BIOMECHANISCHES BEWEGUNGSDIAGRAMM
Clinical back pain images demonstration - GLUTEUS MEDIUS STABILITY
GLUTEUS MEDIUS STABILITY
🎯 Pelvic Symmetry

Schritt-für-Schritt Ausführung

KLINISCHES PROTOKOLL
  1. 1 Lie on your side with hips stacked, knees bent at 90 degrees, and feet aligned with your hips.
  2. 2 Rest your head on your bottom arm and place your top hand on your hip to monitor pelvic stability.
  3. 3 Keeping your feet glued together, rotate your top knee upward toward the ceiling.
  4. 4 Pause at the top for 2 seconds, squeezing your outer glute without rolling your pelvis backward.
  5. 5 Slowly lower the knee back down with control. Complete 12 to 15 reps, then switch sides.
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WICHTIGE HALTUNGS-HINWEISE

  • ✓ Keep your pelvis perpendicular to the floor; do not roll your top hip backward as you open the knee.
  • ✓ Place your fingers on your outer glute to ensure you feel the muscle firing.
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HÄUFIGE FEHLER

  • ✗ Do not rotate your entire torso open toward the ceiling.
  • ✗ Avoid lifting the top foot away from the bottom foot.
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KONTRAINDIKATIONEN & WARNUNGEN

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Acute severe hip trochanteric bursitis flare-up
WISSENSCHAFTLICHE GRUNDLAGEN & QUELLEN

Klinische Biomechanik & Evidenz

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
KLINISCHE DOSIERUNG
Haltedauer 2 Seconds
Wiederholungen 12-15 reps per side
Empfohlene Sätze 2 sets
Schwierigkeit Anfänger
Ausgangsposition Bodenmatte
ZIELMUSKELN
Gluteus Medius Gluteus Minimus Piriformis
STABILISIERENDE MUSKELN
Tensor Fasciae Latae Transverse Abdominis