Free Back Pain Exercises 理学療法ライブラリ
モビリティ マット上 • Gentle Discs: C2-C3, C3-C4, C4-C5, C5-C6, C6-C7, C7-T1, T1-T2, T2-T3, T3-T4, T4-T5, T5-T6, T6-T7, T7-T8, T8-T9, T9-T10, T10-T11, T11-T12, T12-L1, L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

キャット＆カウ（脊椎モビリティウェーブ）

The Cat-Cow sequence combines gentle sagittal spinal flexion with extension. This fluid motion improves circulation of synovial fluid in the facet joints, reduces morning stiffness, and improves postural kinesthetic awareness across the entire spine.

バイオメカニクス動作ダイアグラム
Clinical back pain images demonstration - SPINAL MOBILIZATION
SPINAL MOBILIZATION
🎯 Facet Joints & Discs

ステップ別動作手順

臨床プロトコル
  1. 1 Start in a neutral tabletop position on hands and knees. Wrists under shoulders, knees directly under hips.
  2. 2 Cow Pose (Inhale): Gently drop your belly toward the mat, lift your chest and tailbone, gazing softly forward without straining your neck.
  3. 3 Cat Pose (Exhale): Slowly round your spine upward toward the ceiling, tucking your chin toward your chest and drawing your navel in.
  4. 4 Flow smoothly between Cow on inhalation and Cat on exhalation for 10 continuous repetitions.
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フォームの重要ポイント

  • ✓ Initiate the movement from your tailbone and let it ripple like a wave up into your cervical spine.
  • ✓ Keep your weight evenly distributed across all ten fingers and palms.
⚠️

避けるべき間違い

  • ✗ Do not crank your neck all the way back in Cow pose.
  • ✗ Avoid dumping weight into your wrists without pressing through your knuckles.
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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 spinal instability or acute spondylolisthesis without medical clearance
  • Recent wrist fracture
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 10 cycles
セット数 2 sets
難易度 Gentle
姿勢 マット上
主働筋（ターゲット）
Erector Spinae Rectus Abdominis Multifidus
安定筋（スタビライザー）
Serratus Anterior Neck Extensors