근력 강화 매트 위 • 초급 Discs: L3-L4, L4-L5, L5-S1

글루트 브릿지 (골반 및 코어 안정화)

Prolonged sitting causes "gluteal amnesia" where hip extensors fail to fire, forcing the lower back to compensate. The glute bridge trains hip extension through the glutes while stabilizing the lumbar spine and pelvis.

생체역학 동작 다이어그램

GLUTE & PELVIC STABILITY

🎯 Posterior Chain

단계별 실행 가이드

임상 프로토콜

1 Lie on your back with knees bent, feet flat on the floor hip-width apart, and arms by your sides.
2 Engage your abdominal core as if bracing for a light punch.
3 Drive through your heels to lift your hips toward the ceiling until knees, hips, and shoulders form a straight diagonal line.
4 Squeeze your glutes tightly at the top for 3 seconds without over-arching your lower back.
5 Slowly lower your hips back down with control. Complete 10 to 12 repetitions.

🎯

핵심 자세 포인트

✓ Drive power through your heels, not your toes.
✓ Ensure the lift comes from the glutes, not by hyperextending your lumbar spine.

⚠️

주의해야 할 흔한 실수

✗ Do not flare your ribs or overarch your lower back at top.
✗ Do not let your knees collapse inward.

🛑

금기 사항 및 중단 기준

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

Acute abdominal hernia
Severe spinal stenosis aggravated by extension

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 3 Seconds

반복 횟수 12 reps

세트 수 3 sets

난이도 초급

시작 자세 매트 위

주동근 (타겟 근육)

Gluteus Maximus Hamstrings

안정화 근육

Transverse Abdominis Multifidus Quadriceps