DESK RELIEF 매트 위 • 초급 Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

무릎 꿇고 장요근(골반 굴곡근) 스트레칭

The psoas muscle attaches directly to the front of the lumbar vertebrae (L1-L5) and the femur. When shortened from sitting, it pulls the lower back into hyperlordosis and anterior pelvic tilt. Lengthening it removes immense lumbar shear stress.

생체역학 동작 다이어그램

PSOAS & HIP DECOMPRESSION

🎯 Anterior Hip Flexors

단계별 실행 가이드

임상 프로토콜

1 Begin in a half-kneeling position with one knee on a padded mat and the front foot flat on the floor, both knees at 90 degrees.
2 Tuck your pelvis underneath you (posterior pelvic tilt) and squeeze the glute on the kneeling side.
3 Keeping your torso upright, gently shift your entire body weight forward by 1-2 inches until you feel a deep stretch in the front of your kneeling hip.
4 Optionally reach the arm on the kneeling side straight overhead and lean slightly toward the opposite side.
5 Hold for 30 seconds while breathing calmly. Switch sides and repeat.

🎯

핵심 자세 포인트

✓ Do not arch your lower back to lean forward; keep your pelvis tucked and spine tall.
✓ Squeeze the glute on the kneeling leg throughout the stretch to reciprocal-inhibit the hip flexor.

⚠️

주의해야 할 흔한 실수

✗ Do not hyperextend your lumbar spine to get deeper forward.
✗ Avoid letting your front knee collapse inward.

🛑

금기 사항 및 중단 기준

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

Severe knee joint pain or patellar bursitis on kneeling leg (use thick cushion or standing variation)

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)

Iliopsoas Rectus Femoris Tensor Fasciae Latae

안정화 근육

Gluteus Maximus (opposite) Abdominal Wall