脊椎除圧 Bed-Friendly • Gentle
Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1
両膝抱え込み（腰椎屈曲＆狭窄症除圧運動）
Drawing both knees into the chest creates complete lumbar flexion in a non-weight-bearing supine position. This maximizes intervertebral foramen diameter, offering immediate relief for spinal stenosis and lower back spasm.
バイオメカニクス動作ダイアグラム
BILATERAL CANAL WIDENING
🎯 Stenosis Decompression
ステップ別動作手順
臨床プロトコル- 1 Lie flat on your back on a supportive mat or firm bed with legs extended.
- 2 Bring both knees up toward your chest one at a time.
- 3 Wrap your arms around your shins or behind your thighs and gently hug your knees toward your ribs.
- 4 Gently rock side to side slightly if comfortable to provide a soothing massage across your sacrum and lower back.
- 5 Hold for 30 to 45 seconds while focusing on slow abdominal exhalations.
🎯
フォームの重要ポイント
- ✓ Clasp hands behind your knees (hamstrings) if you have sensitive kneecaps or knee osteoarthritis.
- ✓ Keep your head and shoulder blades relaxed on the mat.
⚠️
避けるべき間違い
- ✗ Do not lift your head and neck up toward your knees (keep upper body relaxed).
- ✗ Avoid jerking both legs up simultaneously if experiencing acute spasm.
🛑
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 posterior disc herniation (flexion may increase posterior disc protrusion)
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 30 Seconds
反復回数 3-4 holds
セット数 1 set
難易度 Gentle
姿勢 Bed-Friendly
主働筋（ターゲット）
Erector Spinae Gluteus Maximus Quadratus Lumborum
安定筋（スタビライザー）
Hamstrings Multifidus
