척추 감압 매트 위 • 중급 Discs: L3-L4, L4-L5, L5-S1

맥켄지 엎드려 상체 밀어올리기 (프레스업)

The gold standard exercise of the McKenzie MDT framework. By pressing up with the arms while keeping the lower body completely relaxed, disc nucleus material is encouraged to shift forward away from irritated nerve roots.

생체역학 동작 다이어그램

FULL MCKENZIE PRESS-UP

🎯 Hydrodynamic Disc Shift

단계별 실행 가이드

임상 프로토콜

1 Lie flat on your stomach with hands placed palms down beside your shoulders (like the bottom of a push-up).
2 Completely relax your hips, buttocks, and lower back muscles.
3 Press through your palms to straighten your elbows, lifting your upper body as high as comfortable.
4 Allow your pelvis and thighs to sag heavy against the mat, creating a deep arch in your lower back.
5 Hold for 2 to 3 seconds at the top, exhale fully, and lower back down. Repeat for 10 smooth reps.

🎯

핵심 자세 포인트

✓ Your arms do 100% of the lifting; keep your glutes and lower back totally limp like a sack of sand.
✓ Centralization of symptoms (pain moving from leg into center of back) indicates successful technique.

⚠️

주의해야 할 흔한 실수

✗ Do NOT tense your glutes or engage your back muscles to lift yourself.
✗ Stop if pain radiates further down into the foot or leg.

🛑

금기 사항 및 중단 기준

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

Lumbar spinal stenosis
Spondylolisthesis / Pars defect
Facet joint arthropathy 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 10 repetitions

세트 수 2 sets

난이도 중급

시작 자세 매트 위

주동근 (타겟 근육)

Anterior Longitudinal Ligament Lumbar Discs (Hydrodynamics)

안정화 근육

Triceps Brachii Multifidus