脊椎除圧 Bed-Friendly • Gentle
Discs: L2-L3, L3-L4, L4-L5, L5-S1
片膝抱え込み（仰向け腰椎除圧ストレッチ）
By pulling one knee toward the chest while keeping the opposite leg grounded, this movement creates posterior pelvic rotation and opens the lumbar neural foramina, providing fast relief for spinal stenosis and tight hip extensors.
バイオメカニクス動作ダイアグラム
LUMBAR FACET OPENING
🎯 Spinal Canal Foramina
ステップ別動作手順
臨床プロトコル- 1 Lie flat on your back on a firm mattress or exercise mat with legs extended or knees bent.
- 2 Bring your right knee up toward your chest, clasping your hands behind your right thigh or over your shin.
- 3 Gently draw the knee closer to your chest until you feel a comfortable stretch along your lower back and hip.
- 4 Keep your left leg relaxed and flat on the surface.
- 5 Hold for 30 seconds while taking slow, diaphragmatic breaths. Switch and repeat on the left side.
🎯
フォームの重要ポイント
- ✓ Hold behind the thigh rather than over the kneecap if you have knee discomfort.
- ✓ Keep your neck, shoulders, and jaw completely relaxed.
⚠️
避けるべき間違い
- ✗ Do not forcefully jam the knee into the chest if you feel pinching in the front of the hip groin.
- ✗ Avoid lifting your head off the mat.
🛑
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 femoral-acetabular impingement (FAI) with anterior hip pinch
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 reps per side
セット数 1 set
難易度 Gentle
姿勢 Bed-Friendly
主働筋（ターゲット）
Gluteus Maximus Erector Spinae Quadratus Lumborum
安定筋（スタビライザー）
Psoas Major (opposite side) Hamstrings
