근력 강화 매트 위 • 중급 Discs: T6-T7, T7-T8, T8-T9, T9-T10, T10-T11, T11-T12, T12-L1, L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

버드독 (맥길 코어 안정화 대표 운동)

Designed by spine biomechanics pioneer Dr. Stuart McGill, the Bird-Dog challenges rotational stability and trains the posterior oblique sling (latissimus dorsi + contralateral gluteus maximus) while keeping the spine in a safe neutral position.

생체역학 동작 다이어그램

MCGILL CORE STABILIZER

🎯 Rotational Control

단계별 실행 가이드

임상 프로토콜

1 Start on all fours with hands directly under shoulders and knees under hips. Keep your spine in a neutral tabletop.
2 Brace your abdominal wall lightly without holding your breath.
3 Simultaneously reach your right arm straight forward and kick your left leg straight back until parallel to the floor.
4 Hold the outstretched position for 5 seconds while keeping your hips level like a tray of drinks.
5 Return to tabletop under control and repeat with the opposite arm and leg (left arm, right leg).

🎯

핵심 자세 포인트

✓ Imagine balancing a cup of water on your lower back; do not let your hips twist or dip.
✓ Kick through the heel with toes pointing down to engage the glute rather than the lower back.

⚠️

주의해야 할 흔한 실수

✗ Do not lift your arm or leg too high, which causes excessive lumbar hyperextension.
✗ Avoid rotating the pelvis open toward the ceiling.

🛑

금기 사항 및 중단 기준

Do not perform this movement or modify strictly under clinical supervision if you have:

Severe acute rotator cuff tear or shoulder impingement

과학적 근거 및 참고문헌

임상 생체역학과 근거

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).

권장 처방 운동량

유지 시간 5 Seconds

반복 횟수 8 reps per side

세트 수 2 sets

난이도 중급

시작 자세 매트 위

주동근 (타겟 근육)

Multifidus Erector Spinae Gluteus Maximus Transverse Abdominis

안정화 근육

Deltoids Trapezius Hamstrings