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

スフィンクスのポーズ（うつ伏せ緩やか後屈）

Based on the McKenzie Method (MDT), gentle lumbar extension encourages posterior disc material to migrate anteriorly (centralization), relieving sciatic pain radiating down the leg. Sphinx provides a gentle, forearm-supported foundation for extension.

バイオメカニクス動作ダイアグラム

DISC CENTRALIZATION (MDT)

🎯 Lumbar Lordosis

ステップ別動作手順

臨床プロトコル

1 Lie flat on your stomach with your legs extended straight behind you, tops of feet flat on the mat.
2 Place your elbows directly under your shoulders with forearms flat on the floor parallel to each other.
3 Gently press down through your forearms and palms to lift your upper chest off the mat.
4 Relax your glutes and lower back completely, letting gravity create a gentle lumbar arch.
5 Keep your chin parallel to the floor and hold for 30 to 45 seconds while taking calm breaths.

🎯

フォームの重要ポイント

✓ Completely relax your glutes and lower back muscles; the arms do all the supporting work.
✓ If pain centralizes (moves out of leg toward lower back), this is a positive indicator.

⚠️

避けるべき間違い

✗ Do not perform if this causes sharp pain to shoot further down your leg (peripheralization).
✗ Avoid shrugging your shoulders up into your ears.

🛑

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 (extension narrows spinal canal and increases symptoms)
Spondylolysis / Spondylolisthesis (pars interarticularis defect)

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 45 Seconds

反復回数 3 holds

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）

Erector Spinae Multifidus

安定筋（スタビライザー）

Pectoralis Major Anterior Deltoids