NERVE GLIDE 매트 위 • 초급 Discs: L4-L5, L5-S1

숫자 4자 이상근 스트레칭 (좌골신경 이완)

The piriformis muscle lies deep in the buttocks directly over (or around) the sciatic nerve. When hypertonic, it compresses the nerve causing tingling, numbness, and burning pain down the leg. The supine Figure-4 allows targeted piriformis release with zero lumbar spine strain.

생체역학 동작 다이어그램

PIRIFORMIS / SCIATIC RELEASE

🎯 Deep Gluteal Tension

단계별 실행 가이드

임상 프로토콜

1 Lie flat on your back with both knees bent and feet flat on the floor.
2 Cross your right ankle over your left knee, creating a number 4 shape with your legs.
3 Reach your hands around your left thigh (or use a towel/strap) and gently draw the left knee toward your chest.
4 You should feel a deep, soothing stretch in your right outer buttock/glute area.
5 Hold for 30 seconds while keeping your head and shoulders relaxed on the ground. Repeat on the opposite leg.

🎯

핵심 자세 포인트

✓ Flex your right foot (pull toes toward shin) to protect your knee joint throughout the stretch.
✓ Keep your sacrum (tailbone base) grounded flat on the mat rather than curling your pelvis up.

⚠️

주의해야 할 흔한 실수

✗ Do not yank your thigh aggressively; stretch to a 4/10 mild tension, never sharp pain.
✗ Do not tense your shoulders or neck.

🛑

금기 사항 및 중단 기준

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

Recent total hip replacement (check posterior precaution limits with orthopedic surgeon)

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 holds each side

세트 수 1 set

난이도 초급

시작 자세 매트 위

주동근 (타겟 근육)

Piriformis Gluteus Medius Obturator Internus

안정화 근육

Hamstrings Tensor Fasciae Latae