Free Back Pain Exercises Bibliothèque de Kinésithérapie
DESK RELIEF Chair / Seated • Gentle Discs: L4-L5, L5-S1

Étirement en 4 Assis sur Chaise

Ideal for desk workers suffering from deep glute ache and pseudo-sciatica. Cross-body hip external rotation stretches the piriformis and obturator muscles without needing a floor mat.

SCHÉMA BIOMÉCANIQUE DU MOUVEMENT
Clinical back pain images demonstration - SEATED DESK PIRIFORMIS
SEATED DESK PIRIFORMIS
🎯 In-Chair Nerve Relief

Exécution Étape par Étape

PROTOCOLE CLINIQUE
  1. 1 Sit tall on the front half of your chair with feet flat on the floor.
  2. 2 Cross your right ankle over your left knee, resting the ankle bone just above the kneecap.
  3. 3 Flex your right foot (toes toward shin) and let your right knee relax outward toward the floor.
  4. 4 Inhale to lengthen your spine tall, then exhale and hinge forward from your hips with a flat back.
  5. 5 Hold for 30 seconds as you feel a soothing stretch in your right buttock. Switch and repeat on the left.
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CONSIGNES POSTURALES CLÉS

  • ✓ Hinge strictly from your hips while keeping your chest proud and spine long (do not hunch or slouch forward).
  • ✓ Apply light downward pressure on your right thigh with your forearm if you need a deeper stretch.
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ERREURS À ÉVITER

  • ✗ Do not round your shoulders or collapse your thoracic spine.
  • ✗ Avoid pushing directly onto your knee joint.
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CONTRE-INDICATIONS ET SITUATIONS À ÉVITER

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

  • Recent hip replacement with posterior dislocation precautions
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 2 holds per side
Séries Prescrites 1 set
Difficulté Gentle
Position Chair / Seated
MUSCLES CIBLES
Piriformis Gluteus Medius Hip External Rotators
MUSCLES STABILISATEURS
Hamstrings Lower Lumbar Fascia