척추 감압 Bed-Friendly • Gentle Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

양 무릎 가슴으로 당기기 (척추관 협착 감압)

Drawing both knees into the chest creates complete lumbar flexion in a non-weight-bearing supine position. This maximizes intervertebral foramen diameter, offering immediate relief for spinal stenosis and lower back spasm.

생체역학 동작 다이어그램

BILATERAL CANAL WIDENING

🎯 Stenosis Decompression

단계별 실행 가이드

임상 프로토콜

1 Lie flat on your back on a supportive mat or firm bed with legs extended.
2 Bring both knees up toward your chest one at a time.
3 Wrap your arms around your shins or behind your thighs and gently hug your knees toward your ribs.
4 Gently rock side to side slightly if comfortable to provide a soothing massage across your sacrum and lower back.
5 Hold for 30 to 45 seconds while focusing on slow abdominal exhalations.

🎯

핵심 자세 포인트

✓ Clasp hands behind your knees (hamstrings) if you have sensitive kneecaps or knee osteoarthritis.
✓ Keep your head and shoulder blades relaxed on the mat.

⚠️

주의해야 할 흔한 실수

✗ Do not lift your head and neck up toward your knees (keep upper body relaxed).
✗ Avoid jerking both legs up simultaneously if experiencing acute spasm.

🛑

금기 사항 및 중단 기준

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

Acute posterior disc herniation (flexion may increase posterior disc protrusion)

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 30 Seconds

반복 횟수 3-4 holds

세트 수 1 set

난이도 Gentle

시작 자세 Bed-Friendly

주동근 (타겟 근육)

Erector Spinae Gluteus Maximus Quadratus Lumborum

안정화 근육

Hamstrings Multifidus