DESK RELIEF De pie • Gentle Discs: L3-L4, L4-L5, L5-S1

Extensión Lumbar de Pie (Pausa de Escritorio)

When standing, placing the hands on the lower back and performing repetitive extensions counteracts the flexed posture of sitting and driving. Highly recommended for desk workers every 60 minutes.

DIAGRAMA BIOMECÁNICO DEL MOVIMIENTO

MCKENZIE EXTENSION

🎯 Disc Repositioning

Ejecución Paso a Paso

PROTOCOLO CLÍNICO

1 Stand upright with your feet shoulder-width apart and knees straight.
2 Place both palms on your lower back / sacrum area with fingers pointing downward.
3 Inhale and gently lean backward over your hands, using your palms as a fulcrum.
4 Hold the backward bend for 2 to 3 seconds, keeping your breath steady.
5 Return to an upright standing position. Perform 8 to 10 repetitions smoothly.

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CLAVES DE POSTURA CORRECTA

✓ Keep your knees straight throughout the backward bend so the motion occurs at the lumbar spine.
✓ Breathe normally and do not jerk into the extension.

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ERRORES QUE DEBES EVITAR

✗ Do not bend your knees or lean hips too far forward.
✗ Stop immediately if you experience dizziness or sharp pinched nerve pain in the spine.

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CONTRAINDICACIONES Y CUÁNDO EVITAR

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

Lumbar spinal stenosis
Spondylolisthesis

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 3 Seconds

Repeticiones 10 repetitions

Series Prescritas Hourly micro-break

Dificultad Gentle

Posición De pie

MÚSCULOS PRINCIPALES

Anterior Longitudinal Ligament Psoas Major

MÚSCULOS ESTABILIZADORES

Erector Spinae Gluteals