Free Back Pain Exercises Bibliothèque de Kinésithérapie
RENFORCEMENT Tapis de Sol • Débutant Discs: L3-L4, L4-L5, L5-S1

Pont Fessier pour Stabilisation Pelvienne

Prolonged sitting causes "gluteal amnesia" where hip extensors fail to fire, forcing the lower back to compensate. The glute bridge trains hip extension through the glutes while stabilizing the lumbar spine and pelvis.

SCHÉMA BIOMÉCANIQUE DU MOUVEMENT
Clinical back pain images demonstration - GLUTE & PELVIC STABILITY
GLUTE & PELVIC STABILITY
🎯 Posterior Chain

Exécution Étape par Étape

PROTOCOLE CLINIQUE
  1. 1 Lie on your back with knees bent, feet flat on the floor hip-width apart, and arms by your sides.
  2. 2 Engage your abdominal core as if bracing for a light punch.
  3. 3 Drive through your heels to lift your hips toward the ceiling until knees, hips, and shoulders form a straight diagonal line.
  4. 4 Squeeze your glutes tightly at the top for 3 seconds without over-arching your lower back.
  5. 5 Slowly lower your hips back down with control. Complete 10 to 12 repetitions.
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CONSIGNES POSTURALES CLÉS

  • ✓ Drive power through your heels, not your toes.
  • ✓ Ensure the lift comes from the glutes, not by hyperextending your lumbar spine.
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ERREURS À ÉVITER

  • ✗ Do not flare your ribs or overarch your lower back at top.
  • ✗ Do not let your knees collapse inward.
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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 abdominal hernia
  • Severe spinal stenosis aggravated by extension
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 3 Seconds
Répétitions 12 reps
Séries Prescrites 3 sets
Difficulté Débutant
Position Tapis de Sol
MUSCLES CIBLES
Gluteus Maximus Hamstrings
MUSCLES STABILISATEURS
Transverse Abdominis Multifidus Quadriceps