DESCOMPRESIÓN Bed-Friendly • Gentle Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Doble Rodilla al Pecho (Flexión Lumbar y Estenosis)

Drawing both knees into the chest creates complete lumbar flexion in a non-weight-bearing supine position. This maximizes intervertebral foramen diameter, offering immediate relief for spinal stenosis and lower back spasm.

DIAGRAMA BIOMECÁNICO DEL MOVIMIENTO

BILATERAL CANAL WIDENING

🎯 Stenosis Decompression

Ejecución Paso a Paso

PROTOCOLO CLÍNICO

1 Lie flat on your back on a supportive mat or firm bed with legs extended.
2 Bring both knees up toward your chest one at a time.
3 Wrap your arms around your shins or behind your thighs and gently hug your knees toward your ribs.
4 Gently rock side to side slightly if comfortable to provide a soothing massage across your sacrum and lower back.
5 Hold for 30 to 45 seconds while focusing on slow abdominal exhalations.

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CLAVES DE POSTURA CORRECTA

✓ Clasp hands behind your knees (hamstrings) if you have sensitive kneecaps or knee osteoarthritis.
✓ Keep your head and shoulder blades relaxed on the mat.

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ERRORES QUE DEBES EVITAR

✗ Do not lift your head and neck up toward your knees (keep upper body relaxed).
✗ Avoid jerking both legs up simultaneously if experiencing acute spasm.

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CONTRAINDICACIONES Y CUÁNDO EVITAR

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

Acute posterior disc herniation (flexion may increase posterior disc protrusion)

FUNDAMENTOS CIENTÍFICOS Y CITAS

Biomecánica Clínica y Evidencia

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).

DOSIFICACIÓN CLÍNICA

Tiempo de Mantenimiento 30 Seconds

Repeticiones 3-4 holds

Series Prescritas 1 set

Dificultad Gentle

Posición Bed-Friendly

MÚSCULOS PRINCIPALES

Erector Spinae Gluteus Maximus Quadratus Lumborum

MÚSCULOS ESTABILIZADORES

Hamstrings Multifidus