DESK RELIEF 立位 • Gentle
Discs: L3-L4, L4-L5, L5-S1
立位腰椎後屈（デスクワーク腰痛リセット）
When standing, placing the hands on the lower back and performing repetitive extensions counteracts the flexed posture of sitting and driving. Highly recommended for desk workers every 60 minutes.
バイオメカニクス動作ダイアグラム
MCKENZIE EXTENSION
🎯 Disc Repositioning
ステップ別動作手順
臨床プロトコル- 1 Stand upright with your feet shoulder-width apart and knees straight.
- 2 Place both palms on your lower back / sacrum area with fingers pointing downward.
- 3 Inhale and gently lean backward over your hands, using your palms as a fulcrum.
- 4 Hold the backward bend for 2 to 3 seconds, keeping your breath steady.
- 5 Return to an upright standing position. Perform 8 to 10 repetitions smoothly.
🎯
フォームの重要ポイント
- ✓ Keep your knees straight throughout the backward bend so the motion occurs at the lumbar spine.
- ✓ Breathe normally and do not jerk into the extension.
⚠️
避けるべき間違い
- ✗ Do not bend your knees or lean hips too far forward.
- ✗ Stop immediately if you experience dizziness or sharp pinched nerve pain in the spine.
🛑
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
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 Hourly micro-break
難易度 Gentle
姿勢 立位
主働筋（ターゲット）
Anterior Longitudinal Ligament Psoas Major
安定筋（スタビライザー）
Erector Spinae Gluteals
