Free Back Pain Exercises Libreria di Fisioterapia
RINFORZO Tappetino • Principiante Discs: L3-L4, L4-L5, L5-S1

Ponte Glutei per la Stabilità Pelvica

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.

DIAGRAMMA BIOMECCANICO DI MOVIMENTO
Clinical back pain images demonstration - GLUTE & PELVIC STABILITY
GLUTE & PELVIC STABILITY
🎯 Posterior Chain

Esecuzione Passo dopo Passo

PROTOCOLLO CLINICO
  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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INDICAZIONI POSTURALI CHIAVE

  • ✓ 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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ERRORI DA EVITARE

  • ✗ Do not flare your ribs or overarch your lower back at top.
  • ✗ Do not let your knees collapse inward.
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CONTROINDICAZIONI E QUANDO SOSPENDERE

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

  • Acute abdominal hernia
  • Severe spinal stenosis aggravated by extension
FONDAMENTI SCIENTIFICI & CITAZIONI

Biomeccanica Clinica & Evidenze

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).
POSOLOGIA CLINICA
Tempo di Tenuta 3 Seconds
Ripetizioni 12 reps
Serie Prescritte 3 sets
Difficoltà Principiante
Posizione Tappetino
MUSCOLI BERSAGLIO
Gluteus Maximus Hamstrings
MUSCOLI STABILIZZATORI
Transverse Abdominis Multifidus Quadriceps