DESK RELIEF 立位 • Gentle Discs: T11-T12, T12-L1, L1-L2, L2-L3, L3-L4, L4-L5

立位体側伸ばし（腰方形筋ストレッチ）

The quadratus lumborum connects the 12th rib to the iliac crest. Asymmetrical sitting or carrying bags causes one-sided QL shortening and pelvic obliquity. This standing lateral reach opens the lateral fascial plane.

バイオメカニクス動作ダイアグラム

LATERAL QL STRETCH

🎯 Quadratus Lumborum

ステップ別動作手順

臨床プロトコル

1 Stand tall with feet hip-width apart. Cross your right leg behind your left leg.
2 Reach your right arm straight overhead toward the ceiling.
3 Gently lean your torso over toward the left side while pressing your right hip slightly outward.
4 Feel a refreshing, expansive stretch along the right flank of your lower back and ribcage.
5 Hold for 25 seconds while breathing deeply, then return to center and repeat on the opposite side.

🎯

フォームの重要ポイント

✓ Reach up before reaching over to ensure spine elongation rather than spinal pinching.
✓ Keep your chest open and facing forward; do not rotate your torso downward toward the floor.

⚠️

避けるべき間違い

✗ Do not collapse into the side bend; think about creating space between your ribs and pelvis.
✗ Avoid holding your breath.

🛑

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 lateral lumbar disc bulge with ipsilateral pain exacerbation

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 25 Seconds

反復回数 3 holds each side

セット数 1 set

難易度 Gentle

姿勢立位

主働筋（ターゲット）

Quadratus Lumborum Latissimus Dorsi Internal/External Obliques

安定筋（スタビライザー）

Intercostals Tensor Fasciae Latae