Free Back Pain Exercises Bibliothèque de Kinésithérapie
MOBILITÉ Bed-Friendly • Gentle Discs: T10-T11, T11-T12, T12-L1, L1-L2, L2-L3, L3-L4, L4-L5

Torsion Vertébrale Allongée au Sol

The reclined spinal twist gently rotates the lumbar vertebrae and decompresses lateral trunk musculature. By utilizing gravity and side-lying knee rotation, it relieves stiffness built up from hours in bed or sitting.

SCHÉMA BIOMÉCANIQUE DU MOUVEMENT
Clinical back pain images demonstration - RECLINED LUMBAR TWIST
RECLINED LUMBAR TWIST
🎯 Lower Back & Hip

Exécution Étape par Étape

PROTOCOLE CLINIQUE
  1. 1 Lie flat on your back with knees bent, feet flat together, and arms outstretched to the sides in a "T" position.
  2. 2 Slowly lower both knees together to the right side toward the floor.
  3. 3 Keep both shoulders pinned flat against the mat.
  4. 4 Turn your head gently to the left to complete the gentle rotational spiral through your spine.
  5. 5 Hold for 30 seconds, taking slow belly breaths, then return to center and lower knees to the left.
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CONSIGNES POSTURALES CLÉS

  • ✓ Place a pillow between your knees or under your bottom knee if your knees do not comfortably reach the ground.
  • ✓ Ensure the opposite shoulder stays grounded throughout the twist.
⚠️

ERREURS À ÉVITER

  • ✗ Do not force your knees to the ground if your opposite shoulder lifts significantly off the mat.
  • ✗ Avoid twisting abruptly; move with slow, controlled control.
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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 unstable disc herniation with severe radicular symptoms
  • Recent spinal fusion surgery
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 holds per side
Séries Prescrites 1 set
Difficulté Gentle
Position Bed-Friendly
MUSCLES CIBLES
Quadratus Lumborum Gluteus Medius External Obliques
MUSCLES STABILISATEURS
Pectoralis Major Erector Spinae