筋力強化 マット上 • 初級
Discs: L3-L4, L4-L5, L5-S1
グルートブリッジ（腰部・骨盤安定化運動）
Prolonged sitting causes "gluteal amnesia" where hip extensors fail to fire, forcing the lower back to compensate. The glute bridge trains hip extension through the glutes while stabilizing the lumbar spine and pelvis.
バイオメカニクス動作ダイアグラム
GLUTE & PELVIC STABILITY
🎯 Posterior Chain
ステップ別動作手順
臨床プロトコル- 1 Lie on your back with knees bent, feet flat on the floor hip-width apart, and arms by your sides.
- 2 Engage your abdominal core as if bracing for a light punch.
- 3 Drive through your heels to lift your hips toward the ceiling until knees, hips, and shoulders form a straight diagonal line.
- 4 Squeeze your glutes tightly at the top for 3 seconds without over-arching your lower back.
- 5 Slowly lower your hips back down with control. Complete 10 to 12 repetitions.
🎯
フォームの重要ポイント
- ✓ Drive power through your heels, not your toes.
- ✓ Ensure the lift comes from the glutes, not by hyperextending your lumbar spine.
⚠️
避けるべき間違い
- ✗ Do not flare your ribs or overarch your lower back at top.
- ✗ Do not let your knees collapse inward.
🛑
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 abdominal hernia
- Severe spinal stenosis aggravated by extension
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 3 Seconds
反復回数 12 reps
セット数 3 sets
難易度 初級
姿勢 マット上
主働筋（ターゲット）
Gluteus Maximus Hamstrings
安定筋（スタビライザー）
Transverse Abdominis Multifidus Quadriceps
