Free Back Pain Exercises Physiotherapie-Bibliothek
UPPER BACK & THORACIC Chair / Seated • Gentle Discs: C2-C3, C3-C4, C4-C5, C5-C6, C6-C7, C7-T1

Dehnung für Schulterblattheber & oberen Trapezius

The levator scapulae connects cervical vertebrae C1-C4 to the top corner of the shoulder blade. Under stress and poor posture, it becomes chronically hypertonic, causing sharp trigger point pain and headaches at the base of the neck.

BIOMECHANISCHES BEWEGUNGSDIAGRAMM
Clinical back pain images demonstration - LEVATOR & UPPER TRAP RELEASE
LEVATOR & UPPER TRAP RELEASE
🎯 C3-T1 Coat Hanger Tension

Schritt-für-Schritt Ausführung

KLINISCHES PROTOKOLL
  1. 1 Sit tall in your chair and reach your right hand down to anchor under the chair seat.
  2. 2 Turn your head 45 degrees to the left (looking toward your left armpit).
  3. 3 Gently lower your chin down toward your left collarbone.
  4. 4 Place your left hand lightly on the back-right side of your head to apply a gentle downward guide (no forceful pulling).
  5. 5 Hold for 30 seconds as you feel a deep stretch along the right side/back of your neck. Switch sides.
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WICHTIGE HALTUNGS-HINWEISE

  • ✓ Anchor your hand under the chair seat to keep that shoulder down and maximize the stretch length.
  • ✓ Aim your nose toward your opposite armpit.
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HÄUFIGE FEHLER

  • ✗ Do not yank or jerk your head downward.
  • ✗ Avoid letting your torso lean sideways.
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KONTRAINDIKATIONEN & WARNUNGEN

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

  • Acute cervical disc radiculopathy exacerbated by lateral flexion
WISSENSCHAFTLICHE GRUNDLAGEN & QUELLEN

Klinische Biomechanik & Evidenz

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).
KLINISCHE DOSIERUNG
Haltedauer 30 Seconds
Wiederholungen 2 holds each side
Empfohlene Sätze 1 set
Schwierigkeit Gentle
Ausgangsposition Chair / Seated
ZIELMUSKELN
Levator Scapulae Upper Trapezius
STABILISIERENDE MUSKELN
Scalenes Splenius Capitis