Free Back Pain Exercises 理学療法ライブラリ
モビリティ Bed-Friendly • Gentle Discs: T10-T11, T11-T12, T12-L1, L1-L2, L2-L3, L3-L4, L4-L5

仰向けで行う脊椎ツイストストレッチ

The reclined spinal twist gently rotates the lumbar vertebrae and decompresses lateral trunk musculature. By utilizing gravity and side-lying knee rotation, it relieves stiffness built up from hours in bed or sitting.

バイオメカニクス動作ダイアグラム
Clinical back pain images demonstration - RECLINED LUMBAR TWIST
RECLINED LUMBAR TWIST
🎯 Lower Back & Hip

ステップ別動作手順

臨床プロトコル
  1. 1 Lie flat on your back with knees bent, feet flat together, and arms outstretched to the sides in a "T" position.
  2. 2 Slowly lower both knees together to the right side toward the floor.
  3. 3 Keep both shoulders pinned flat against the mat.
  4. 4 Turn your head gently to the left to complete the gentle rotational spiral through your spine.
  5. 5 Hold for 30 seconds, taking slow belly breaths, then return to center and lower knees to the left.
🎯

フォームの重要ポイント

  • ✓ Place a pillow between your knees or under your bottom knee if your knees do not comfortably reach the ground.
  • ✓ Ensure the opposite shoulder stays grounded throughout the twist.
⚠️

避けるべき間違い

  • ✗ Do not force your knees to the ground if your opposite shoulder lifts significantly off the mat.
  • ✗ Avoid twisting abruptly; move with slow, controlled control.
🛑

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 unstable disc herniation with severe radicular symptoms
  • Recent spinal fusion surgery
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 holds per side
セット数 1 set
難易度 Gentle
姿勢 Bed-Friendly
主働筋（ターゲット）
Quadratus Lumborum Gluteus Medius External Obliques
安定筋（スタビライザー）
Pectoralis Major Erector Spinae