Free Back Pain Exercises 理学療法ライブラリ
DESK RELIEF マット上 • 初級 Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

片膝立ち腸腰筋（股関節屈筋群）ストレッチ

The psoas muscle attaches directly to the front of the lumbar vertebrae (L1-L5) and the femur. When shortened from sitting, it pulls the lower back into hyperlordosis and anterior pelvic tilt. Lengthening it removes immense lumbar shear stress.

バイオメカニクス動作ダイアグラム
Clinical back pain images demonstration - PSOAS & HIP DECOMPRESSION
PSOAS & HIP DECOMPRESSION
🎯 Anterior Hip Flexors

ステップ別動作手順

臨床プロトコル
  1. 1 Begin in a half-kneeling position with one knee on a padded mat and the front foot flat on the floor, both knees at 90 degrees.
  2. 2 Tuck your pelvis underneath you (posterior pelvic tilt) and squeeze the glute on the kneeling side.
  3. 3 Keeping your torso upright, gently shift your entire body weight forward by 1-2 inches until you feel a deep stretch in the front of your kneeling hip.
  4. 4 Optionally reach the arm on the kneeling side straight overhead and lean slightly toward the opposite side.
  5. 5 Hold for 30 seconds while breathing calmly. Switch sides and repeat.
🎯

フォームの重要ポイント

  • ✓ Do not arch your lower back to lean forward; keep your pelvis tucked and spine tall.
  • ✓ Squeeze the glute on the kneeling leg throughout the stretch to reciprocal-inhibit the hip flexor.
⚠️

避けるべき間違い

  • ✗ Do not hyperextend your lumbar spine to get deeper forward.
  • ✗ Avoid letting your front knee 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:

  • Severe knee joint pain or patellar bursitis on kneeling leg (use thick cushion or standing variation)
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 holds each side
セット数 1 set
難易度 初級
姿勢 マット上
主働筋（ターゲット）
Iliopsoas Rectus Femoris Tensor Fasciae Latae
安定筋（スタビライザー）
Gluteus Maximus (opposite) Abdominal Wall