Free Back Pain Exercises Bibliothèque de Kinésithérapie
DÉCOMPRESSION Bed-Friendly • Gentle Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Deux Genoux Poitrine (Soulagement Sténose)

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.

SCHÉMA BIOMÉCANIQUE DU MOUVEMENT
Clinical back pain images demonstration - BILATERAL CANAL WIDENING
BILATERAL CANAL WIDENING
🎯 Stenosis Decompression

Exécution Étape par Étape

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

  • ✓ 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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ERREURS À ÉVITER

  • ✗ 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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CONTRE-INDICATIONS ET SITUATIONS À ÉVITER

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

  • Acute posterior disc herniation (flexion may increase posterior disc protrusion)
FONDEMENTS SCIENTIFIQUES & CITATIONS

Biomécanique Clinique & Preuves

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).
POSOLOGIE CLINIQUE
Durée de Maintien 30 Seconds
Répétitions 3-4 holds
Séries Prescrites 1 set
Difficulté Gentle
Position Bed-Friendly
MUSCLES CIBLES
Erector Spinae Gluteus Maximus Quadratus Lumborum
MUSCLES STABILISATEURS
Hamstrings Multifidus