DESK RELIEF 서서 • Gentle
Discs: L3-L4, L4-L5, L5-S1
서서 하는 요추 신전 운동 (직장인 허리 리셋)
When standing, placing the hands on the lower back and performing repetitive extensions counteracts the flexed posture of sitting and driving. Highly recommended for desk workers every 60 minutes.
생체역학 동작 다이어그램
MCKENZIE EXTENSION
🎯 Disc Repositioning
단계별 실행 가이드
임상 프로토콜- 1 Stand upright with your feet shoulder-width apart and knees straight.
- 2 Place both palms on your lower back / sacrum area with fingers pointing downward.
- 3 Inhale and gently lean backward over your hands, using your palms as a fulcrum.
- 4 Hold the backward bend for 2 to 3 seconds, keeping your breath steady.
- 5 Return to an upright standing position. Perform 8 to 10 repetitions smoothly.
🎯
핵심 자세 포인트
- ✓ Keep your knees straight throughout the backward bend so the motion occurs at the lumbar spine.
- ✓ Breathe normally and do not jerk into the extension.
⚠️
주의해야 할 흔한 실수
- ✗ Do not bend your knees or lean hips too far forward.
- ✗ Stop immediately if you experience dizziness or sharp pinched nerve pain in the spine.
🛑
금기 사항 및 중단 기준
Do not perform this movement or modify strictly under clinical supervision if you have:
- Lumbar spinal stenosis
- Spondylolisthesis
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 Hourly micro-break
난이도 Gentle
시작 자세 서서
주동근 (타겟 근육)
Anterior Longitudinal Ligament Psoas Major
안정화 근육
Erector Spinae Gluteals
