Free Back Pain Exercises Biblioteca de Fisioterapia
DESK RELIEF Colchonete • Iniciante Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Alongamento do Psoas em Ajoelhado

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.

DIAGRAMA BIOMECÂNICO DO MOVIMENTO
Clinical back pain images demonstration - PSOAS & HIP DECOMPRESSION
PSOAS & HIP DECOMPRESSION
🎯 Anterior Hip Flexors

Execução Passo a Passo

PROTOCOLO CLÍNICO
  1. 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. 2 Tuck your pelvis underneath you (posterior pelvic tilt) and squeeze the glute on the kneeling side.
  3. 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. 4 Optionally reach the arm on the kneeling side straight overhead and lean slightly toward the opposite side.
  5. 5 Hold for 30 seconds while breathing calmly. Switch sides and repeat.
🎯

PONTOS-CHAVE DE POSTURA

  • ✓ 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.
⚠️

ERROS A EVITAR

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

CONTRAINDICAÇÕES E QUANDO EVITAR

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)
FUNDAMENTOS CIENTÍFICOS & CITAÇÕES

Biomecânica Clínica & Evidências

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).
DOSAGEM CLÍNICA
Tempo de Sustentação 30 Seconds
Repetições 3 holds each side
Séries Prescritas 1 set
Dificuldade Iniciante
Posição Colchonete
MÚSCULOS ALVO
Iliopsoas Rectus Femoris Tensor Fasciae Latae
MÚSCULOS ESTABILIZADORES
Gluteus Maximus (opposite) Abdominal Wall