筋力強化 マット上 • 初級
Discs: L4-L5, L5-S1
クラムシェル（中臀筋＆骨盤スタビライザー強化）
The gluteus medius is the primary lateral stabilizer of the pelvis. Weakness causes Trendelenburg pelvic tilt, SI joint shear, and excessive lumbar side-bending. Clamshells build targeted endurance with zero spinal compression.
バイオメカニクス動作ダイアグラム
GLUTEUS MEDIUS STABILITY
🎯 Pelvic Symmetry
ステップ別動作手順
臨床プロトコル- 1 Lie on your side with hips stacked, knees bent at 90 degrees, and feet aligned with your hips.
- 2 Rest your head on your bottom arm and place your top hand on your hip to monitor pelvic stability.
- 3 Keeping your feet glued together, rotate your top knee upward toward the ceiling.
- 4 Pause at the top for 2 seconds, squeezing your outer glute without rolling your pelvis backward.
- 5 Slowly lower the knee back down with control. Complete 12 to 15 reps, then switch sides.
🎯
フォームの重要ポイント
- ✓ Keep your pelvis perpendicular to the floor; do not roll your top hip backward as you open the knee.
- ✓ Place your fingers on your outer glute to ensure you feel the muscle firing.
⚠️
避けるべき間違い
- ✗ Do not rotate your entire torso open toward the ceiling.
- ✗ Avoid lifting the top foot away from the bottom foot.
🛑
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:
- Acute severe hip trochanteric bursitis flare-up
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 2 Seconds
反復回数 12-15 reps per side
セット数 2 sets
難易度 初級
姿勢 マット上
主働筋（ターゲット）
Gluteus Medius Gluteus Minimus Piriformis
安定筋（スタビライザー）
Tensor Fasciae Latae Transverse Abdominis
