DESCOMPRESSÃO Colchonete • Intermediário Discs: L3-L4, L4-L5, L5-S1

Press-up McKenzie em Decúbito Prono

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.

DIAGRAMA BIOMECÂNICO DO MOVIMENTO

FULL MCKENZIE PRESS-UP

🎯 Hydrodynamic Disc Shift

Execução Passo a Passo

PROTOCOLO CLÍNICO

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.

🎯

PONTOS-CHAVE DE POSTURA

✓ 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.

⚠️

ERROS A EVITAR

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

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CONTRAINDICAÇÕES E QUANDO EVITAR

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

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 3 Seconds

Repetições 10 repetitions

Séries Prescritas 2 sets

Dificuldade Intermediário

Posição Colchonete

MÚSCULOS ALVO

Anterior Longitudinal Ligament Lumbar Discs (Hydrodynamics)

MÚSCULOS ESTABILIZADORES

Triceps Brachii Multifidus