Free Back Pain Exercises Libreria di Fisioterapia
DESK RELIEF Tappetino • Principiante Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Allungamento dei Flessori dell'Anca in Ginocchio

The psoas muscle attaches directly to the front of the lumbar vertebrae (L1-L5) and the femur. When shortened from sitting, it pulls the lower back into hyperlordosis and anterior pelvic tilt. Lengthening it removes immense lumbar shear stress.

DIAGRAMMA BIOMECCANICO DI MOVIMENTO
Clinical back pain images demonstration - PSOAS & HIP DECOMPRESSION
PSOAS & HIP DECOMPRESSION
🎯 Anterior Hip Flexors

Esecuzione Passo dopo Passo

PROTOCOLLO CLINICO
  1. 1 Begin in a half-kneeling position with one knee on a padded mat and the front foot flat on the floor, both knees at 90 degrees.
  2. 2 Tuck your pelvis underneath you (posterior pelvic tilt) and squeeze the glute on the kneeling side.
  3. 3 Keeping your torso upright, gently shift your entire body weight forward by 1-2 inches until you feel a deep stretch in the front of your kneeling hip.
  4. 4 Optionally reach the arm on the kneeling side straight overhead and lean slightly toward the opposite side.
  5. 5 Hold for 30 seconds while breathing calmly. Switch sides and repeat.
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INDICAZIONI POSTURALI CHIAVE

  • ✓ Do not arch your lower back to lean forward; keep your pelvis tucked and spine tall.
  • ✓ Squeeze the glute on the kneeling leg throughout the stretch to reciprocal-inhibit the hip flexor.
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ERRORI DA EVITARE

  • ✗ Do not hyperextend your lumbar spine to get deeper forward.
  • ✗ Avoid letting your front knee collapse inward.
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CONTROINDICAZIONI E QUANDO SOSPENDERE

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

  • Severe knee joint pain or patellar bursitis on kneeling leg (use thick cushion or standing variation)
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 30 Seconds
Ripetizioni 3 holds each side
Serie Prescritte 1 set
Difficoltà Principiante
Posizione Tappetino
MUSCOLI BERSAGLIO
Iliopsoas Rectus Femoris Tensor Fasciae Latae
MUSCOLI STABILIZZATORI
Gluteus Maximus (opposite) Abdominal Wall