Free Back Pain Exercises Biblioteca de Fisioterapia
DESCOMPRESIÓN Bed-Friendly • Gentle Discs: L2-L3, L3-L4, L4-L5, L5-S1

Rodilla al Pecho en Supino (Descompresión Unilateral)

By pulling one knee toward the chest while keeping the opposite leg grounded, this movement creates posterior pelvic rotation and opens the lumbar neural foramina, providing fast relief for spinal stenosis and tight hip extensors.

DIAGRAMA BIOMECÁNICO DEL MOVIMIENTO
Clinical back pain images demonstration - LUMBAR FACET OPENING
LUMBAR FACET OPENING
🎯 Spinal Canal Foramina

Ejecución Paso a Paso

PROTOCOLO CLÍNICO
  1. 1 Lie flat on your back on a firm mattress or exercise mat with legs extended or knees bent.
  2. 2 Bring your right knee up toward your chest, clasping your hands behind your right thigh or over your shin.
  3. 3 Gently draw the knee closer to your chest until you feel a comfortable stretch along your lower back and hip.
  4. 4 Keep your left leg relaxed and flat on the surface.
  5. 5 Hold for 30 seconds while taking slow, diaphragmatic breaths. Switch and repeat on the left side.
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CLAVES DE POSTURA CORRECTA

  • ✓ Hold behind the thigh rather than over the kneecap if you have knee discomfort.
  • ✓ Keep your neck, shoulders, and jaw completely relaxed.
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ERRORES QUE DEBES EVITAR

  • ✗ Do not forcefully jam the knee into the chest if you feel pinching in the front of the hip groin.
  • ✗ Avoid lifting your head off the mat.
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CONTRAINDICACIONES Y CUÁNDO EVITAR

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

  • Acute femoral-acetabular impingement (FAI) with anterior hip pinch
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 reps per side
Series Prescritas 1 set
Dificultad Gentle
Posición Bed-Friendly
MÚSCULOS PRINCIPALES
Gluteus Maximus Erector Spinae Quadratus Lumborum
MÚSCULOS ESTABILIZADORES
Psoas Major (opposite side) Hamstrings