가동성 Bed-Friendly • Gentle Discs: T10-T11, T11-T12, T12-L1, L1-L2, L2-L3, L3-L4, L4-L5

누워서 하는 척추 트위스트 스트레칭

The reclined spinal twist gently rotates the lumbar vertebrae and decompresses lateral trunk musculature. By utilizing gravity and side-lying knee rotation, it relieves stiffness built up from hours in bed or sitting.

생체역학 동작 다이어그램

RECLINED LUMBAR TWIST

🎯 Lower Back & Hip

단계별 실행 가이드

임상 프로토콜

1 Lie flat on your back with knees bent, feet flat together, and arms outstretched to the sides in a "T" position.
2 Slowly lower both knees together to the right side toward the floor.
3 Keep both shoulders pinned flat against the mat.
4 Turn your head gently to the left to complete the gentle rotational spiral through your spine.
5 Hold for 30 seconds, taking slow belly breaths, then return to center and lower knees to the left.

🎯

핵심 자세 포인트

✓ Place a pillow between your knees or under your bottom knee if your knees do not comfortably reach the ground.
✓ Ensure the opposite shoulder stays grounded throughout the twist.

⚠️

주의해야 할 흔한 실수

✗ Do not force your knees to the ground if your opposite shoulder lifts significantly off the mat.
✗ Avoid twisting abruptly; move with slow, controlled control.

🛑

금기 사항 및 중단 기준

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

Acute unstable disc herniation with severe radicular symptoms
Recent spinal fusion surgery

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 per side

세트 수 1 set

난이도 Gentle

시작 자세 Bed-Friendly

주동근 (타겟 근육)

Quadratus Lumborum Gluteus Medius External Obliques

안정화 근육

Pectoralis Major Erector Spinae