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

한쪽 무릎 가슴으로 당기기 (단측 요추 감압)

By pulling one knee toward the chest while keeping the opposite leg grounded, this movement creates posterior pelvic rotation and opens the lumbar neural foramina, providing fast relief for spinal stenosis and tight hip extensors.

생체역학 동작 다이어그램

LUMBAR FACET OPENING

🎯 Spinal Canal Foramina

단계별 실행 가이드

임상 프로토콜

1 Lie flat on your back on a firm mattress or exercise mat with legs extended or knees bent.
2 Bring your right knee up toward your chest, clasping your hands behind your right thigh or over your shin.
3 Gently draw the knee closer to your chest until you feel a comfortable stretch along your lower back and hip.
4 Keep your left leg relaxed and flat on the surface.
5 Hold for 30 seconds while taking slow, diaphragmatic breaths. Switch and repeat on the left side.

🎯

핵심 자세 포인트

✓ Hold behind the thigh rather than over the kneecap if you have knee discomfort.
✓ Keep your neck, shoulders, and jaw completely relaxed.

⚠️

주의해야 할 흔한 실수

✗ Do not forcefully jam the knee into the chest if you feel pinching in the front of the hip groin.
✗ Avoid lifting your head off the mat.

🛑

금기 사항 및 중단 기준

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

Acute femoral-acetabular impingement (FAI) with anterior hip pinch

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 reps per side

세트 수 1 set

난이도 Gentle

시작 자세 Bed-Friendly

주동근 (타겟 근육)

Gluteus Maximus Erector Spinae Quadratus Lumborum

안정화 근육

Psoas Major (opposite side) Hamstrings