DESK RELIEF Chair / Seated • Anfänger Discs: T1-T2, T2-T3, T3-T4, T4-T5, T5-T6

Adlerarme im Sitzen (Rhomboideen-Dehnung)

Adapted from yoga’s Garudasana, Eagle Arms creates active protraction and cross-body stretching across the upper thoracic spine (T1-T6). It directly elongates hypertonic rhomboids and middle trapezius fibers that spasm during long typing sessions.

BIOMECHANISCHES BEWEGUNGSDIAGRAMM

SEATED EAGLE ARMS RHOMBOID

🎯 Desk Knot & Scapular Release

Schritt-für-Schritt Ausführung

KLINISCHES PROTOKOLL

1 Sit upright in your chair with feet flat and spine elongated.
2 Extend both arms straight forward at shoulder height.
3 Cross your right arm over your left arm at the elbows, bending both elbows so forearms are vertical.
4 Wrap your forearms around each other, pressing your palms together (or backs of hands if tight).
5 Gently lift your elbows upward toward shoulder height and push your forearms slightly forward away from your face.
6 Hold for 25 seconds while taking deep breaths into your upper back. Unwind and switch arms.

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WICHTIGE HALTUNGS-HINWEISE

✓ Lift your elbows up while simultaneously pressing your shoulder blades down.
✓ Breathe deeply to expand your ribs and widen the space between your shoulder blades.

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HÄUFIGE FEHLER

✗ Do not shrug your shoulders up into your ears.
✗ Avoid slouching or rounding your lower back.

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KONTRAINDIKATIONEN & WARNUNGEN

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

Severe shoulder impingement or anterior labral tear

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 25 Seconds

Wiederholungen 2 holds each arm cross

Empfohlene Sätze 1 set

Schwierigkeit Anfänger

Ausgangsposition Chair / Seated

ZIELMUSKELN

Rhomboids Middle Trapezius Posterior Deltoid

STABILISIERENDE MUSKELN

Infraspinatus Upper Thoracic Spine