DESK RELIEF Em pé • Gentle Discs: L3-L4, L4-L5, L5-S1

Extensão Lombar em Pé (Pausa Ativa)

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.

DIAGRAMA BIOMECÂNICO DO MOVIMENTO

MCKENZIE EXTENSION

🎯 Disc Repositioning

Execução Passo a Passo

PROTOCOLO CLÍNICO

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.

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PONTOS-CHAVE DE POSTURA

✓ 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.

⚠️

ERROS A EVITAR

✗ 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.

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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

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 Hourly micro-break

Dificuldade Gentle

Posição Em pé

MÚSCULOS ALVO

Anterior Longitudinal Ligament Psoas Major

MÚSCULOS ESTABILIZADORES

Erector Spinae Gluteals