근력 강화 매트 위 • 초급
Discs: L4-L5, L5-S1
클램쉘 (중둔근 활성화 및 골반 안정성)
The gluteus medius is the primary lateral stabilizer of the pelvis. Weakness causes Trendelenburg pelvic tilt, SI joint shear, and excessive lumbar side-bending. Clamshells build targeted endurance with zero spinal compression.
생체역학 동작 다이어그램
GLUTEUS MEDIUS STABILITY
🎯 Pelvic Symmetry
단계별 실행 가이드
임상 프로토콜- 1 Lie on your side with hips stacked, knees bent at 90 degrees, and feet aligned with your hips.
- 2 Rest your head on your bottom arm and place your top hand on your hip to monitor pelvic stability.
- 3 Keeping your feet glued together, rotate your top knee upward toward the ceiling.
- 4 Pause at the top for 2 seconds, squeezing your outer glute without rolling your pelvis backward.
- 5 Slowly lower the knee back down with control. Complete 12 to 15 reps, then switch sides.
🎯
핵심 자세 포인트
- ✓ Keep your pelvis perpendicular to the floor; do not roll your top hip backward as you open the knee.
- ✓ Place your fingers on your outer glute to ensure you feel the muscle firing.
⚠️
주의해야 할 흔한 실수
- ✗ Do not rotate your entire torso open toward the ceiling.
- ✗ Avoid lifting the top foot away from the bottom foot.
🛑
금기 사항 및 중단 기준
Do not perform this movement or modify strictly under clinical supervision if you have:
- Acute severe hip trochanteric bursitis flare-up
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 2 Seconds
반복 횟수 12-15 reps per side
세트 수 2 sets
난이도 초급
시작 자세 매트 위
주동근 (타겟 근육)
Gluteus Medius Gluteus Minimus Piriformis
안정화 근육
Tensor Fasciae Latae Transverse Abdominis
