脊椎除圧マット上 • 中級 Discs: L3-L4, L4-L5, L5-S1

マッケンジー式プローンプレスアップ（うつ伏せ押し上げ）

The gold standard exercise of the McKenzie MDT framework. By pressing up with the arms while keeping the lower body completely relaxed, disc nucleus material is encouraged to shift forward away from irritated nerve roots.

バイオメカニクス動作ダイアグラム

FULL MCKENZIE PRESS-UP

🎯 Hydrodynamic Disc Shift

ステップ別動作手順

臨床プロトコル

1 Lie flat on your stomach with hands placed palms down beside your shoulders (like the bottom of a push-up).
2 Completely relax your hips, buttocks, and lower back muscles.
3 Press through your palms to straighten your elbows, lifting your upper body as high as comfortable.
4 Allow your pelvis and thighs to sag heavy against the mat, creating a deep arch in your lower back.
5 Hold for 2 to 3 seconds at the top, exhale fully, and lower back down. Repeat for 10 smooth reps.

🎯

フォームの重要ポイント

✓ Your arms do 100% of the lifting; keep your glutes and lower back totally limp like a sack of sand.
✓ Centralization of symptoms (pain moving from leg into center of back) indicates successful technique.

⚠️

避けるべき間違い

✗ Do NOT tense your glutes or engage your back muscles to lift yourself.
✗ Stop if pain radiates further down into the foot or leg.

🛑

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:

Lumbar spinal stenosis
Spondylolisthesis / Pars defect
Facet joint arthropathy 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 10 repetitions

セット数 2 sets

難易度中級

姿勢マット上

主働筋（ターゲット）

Anterior Longitudinal Ligament Lumbar Discs (Hydrodynamics)

安定筋（スタビライザー）

Triceps Brachii Multifidus