DESK RELIEF In piedi • Gentle Discs: L3-L4, L4-L5, L5-S1

Estensione Lombare in Piedi (Pausa Scrivania)

When standing, placing the hands on the lower back and performing repetitive extensions counteracts the flexed posture of sitting and driving. Highly recommended for desk workers every 60 minutes.

DIAGRAMMA BIOMECCANICO DI MOVIMENTO

MCKENZIE EXTENSION

🎯 Disc Repositioning

Esecuzione Passo dopo Passo

PROTOCOLLO CLINICO

1 Stand upright with your feet shoulder-width apart and knees straight.
2 Place both palms on your lower back / sacrum area with fingers pointing downward.
3 Inhale and gently lean backward over your hands, using your palms as a fulcrum.
4 Hold the backward bend for 2 to 3 seconds, keeping your breath steady.
5 Return to an upright standing position. Perform 8 to 10 repetitions smoothly.

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INDICAZIONI POSTURALI CHIAVE

✓ Keep your knees straight throughout the backward bend so the motion occurs at the lumbar spine.
✓ Breathe normally and do not jerk into the extension.

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ERRORI DA EVITARE

✗ Do not bend your knees or lean hips too far forward.
✗ Stop immediately if you experience dizziness or sharp pinched nerve pain in the spine.

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CONTROINDICAZIONI E QUANDO SOSPENDERE

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

Lumbar spinal stenosis
Spondylolisthesis

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 10 repetitions

Serie Prescritte Hourly micro-break

Difficoltà Gentle

Posizione In piedi

MUSCOLI BERSAGLIO

Anterior Longitudinal Ligament Psoas Major

MUSCOLI STABILIZZATORI

Erector Spinae Gluteals