DESK RELIEF Colchoneta • Principiante Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Estiramiento del Psoas Ilíaco en Semiarrodillado

The psoas muscle attaches directly to the front of the lumbar vertebrae (L1-L5) and the femur. When shortened from sitting, it pulls the lower back into hyperlordosis and anterior pelvic tilt. Lengthening it removes immense lumbar shear stress.

DIAGRAMA BIOMECÁNICO DEL MOVIMIENTO

PSOAS & HIP DECOMPRESSION

🎯 Anterior Hip Flexors

Ejecución Paso a Paso

PROTOCOLO CLÍNICO

1 Begin in a half-kneeling position with one knee on a padded mat and the front foot flat on the floor, both knees at 90 degrees.
2 Tuck your pelvis underneath you (posterior pelvic tilt) and squeeze the glute on the kneeling side.
3 Keeping your torso upright, gently shift your entire body weight forward by 1-2 inches until you feel a deep stretch in the front of your kneeling hip.
4 Optionally reach the arm on the kneeling side straight overhead and lean slightly toward the opposite side.
5 Hold for 30 seconds while breathing calmly. Switch sides and repeat.

🎯

CLAVES DE POSTURA CORRECTA

✓ Do not arch your lower back to lean forward; keep your pelvis tucked and spine tall.
✓ Squeeze the glute on the kneeling leg throughout the stretch to reciprocal-inhibit the hip flexor.

⚠️

ERRORES QUE DEBES EVITAR

✗ Do not hyperextend your lumbar spine to get deeper forward.
✗ Avoid letting your front knee collapse inward.

🛑

CONTRAINDICACIONES Y CUÁNDO EVITAR

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

Severe knee joint pain or patellar bursitis on kneeling leg (use thick cushion or standing variation)

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 holds each side

Series Prescritas 1 set

Dificultad Principiante

Posición Colchoneta

MÚSCULOS PRINCIPALES

Iliopsoas Rectus Femoris Tensor Fasciae Latae

MÚSCULOS ESTABILIZADORES

Gluteus Maximus (opposite) Abdominal Wall