筋力強化マット上 • 中級 Discs: T6-T7, T7-T8, T8-T9, T9-T10, T10-T11, T11-T12, T12-L1, L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

バードドッグ（マギル式体幹安定化運動）

Designed by spine biomechanics pioneer Dr. Stuart McGill, the Bird-Dog challenges rotational stability and trains the posterior oblique sling (latissimus dorsi + contralateral gluteus maximus) while keeping the spine in a safe neutral position.

バイオメカニクス動作ダイアグラム

MCGILL CORE STABILIZER

🎯 Rotational Control

ステップ別動作手順

臨床プロトコル

1 Start on all fours with hands directly under shoulders and knees under hips. Keep your spine in a neutral tabletop.
2 Brace your abdominal wall lightly without holding your breath.
3 Simultaneously reach your right arm straight forward and kick your left leg straight back until parallel to the floor.
4 Hold the outstretched position for 5 seconds while keeping your hips level like a tray of drinks.
5 Return to tabletop under control and repeat with the opposite arm and leg (left arm, right leg).

🎯

フォームの重要ポイント

✓ Imagine balancing a cup of water on your lower back; do not let your hips twist or dip.
✓ Kick through the heel with toes pointing down to engage the glute rather than the lower back.

⚠️

避けるべき間違い

✗ Do not lift your arm or leg too high, which causes excessive lumbar hyperextension.
✗ Avoid rotating the pelvis open toward the ceiling.

🛑

禁忌および中止すべき兆候

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

Severe acute rotator cuff tear or shoulder impingement

科学的根拠と参考文献

臨床バイオメカニクスとエビデンス

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).

推奨運動量・処方

キープ時間 5 Seconds

反復回数 8 reps per side

セット数 2 sets

難易度中級

姿勢マット上

主働筋（ターゲット）

Multifidus Erector Spinae Gluteus Maximus Transverse Abdominis

安定筋（スタビライザー）

Deltoids Trapezius Hamstrings