Free Back Pain Exercises Biblioteca de Fisioterapia
Movilidad Costal

Disfunción Costovertebral y Condritis Torácica

La restricción en las articulaciones donde las costillas se unen a las vértebras torácicas causa dolor punzante al respirar hondo.

PRESENTACIÓN CLÍNICA

Síntomas Comunes

  • Dolor agudo en la espalda media que empeora con inhalaciones profundas
PRECAUCIÓN CRÍTICA

Movimientos a Evitar

  • ✗ Giros bruscos del tronco
💡 CONSEJO CLÍNICO DE FISIOTERAPIA

La rotación torácica y el estiramiento de Thread the Needle desbloquean el juego articular de las costillas.

SECUENCIA PASO A PASO

Protocolo de Ejercicios Prescrito

6 EXERCISES
Clinical back pain images demonstration - LUMBAR ELONGATION
LUMBAR ELONGATION
🎯 Lower Spine & Lats
Descompresión 2-3 mins • 30s

Postura del Niño para Descompresión Lumbar

Gentle spine elongation that decompresses lumbar vertebrae and releases tight latissimus dorsi.

T8-T9 T9-T10 Erector Spinae Latissimus Dorsi +1
Guide
Clinical back pain images demonstration - SPINAL MOBILIZATION
SPINAL MOBILIZATION
🎯 Facet Joints & Discs
Movilidad 2 mins • 5s

Gato-Vaca (Onda de Movilidad Espinal)

Synchronized flexion and extension to lubricate intervertebral discs and restore spine mobility.

C2-C3 C3-C4 Erector Spinae Rectus Abdominis +1
Guide
Clinical back pain images demonstration - DESK ROTATION RESET
DESK ROTATION RESET
🎯 Thoracic & QL
Desk Relief 90 secs • 20s

Torsión Espinal Suave en Silla

Instant thoracic mobility and quadratus lumborum release you can do without leaving your office desk.

T4-T5 T5-T6 Thoracic Rotators Internal/External Obliques +1
Guide
Clinical back pain images demonstration - THORACIC & RHOMBOID RELEASE
THORACIC & RHOMBOID RELEASE
🎯 T1-T6 Interscapular Knots
Upper Back & Thoracic 2-3 mins • 30s

Enhebrar la Aguja (Rotación y Desbloqueo Torácico)

Deep rotational stretch that releases trigger points between the shoulder blades and mobilizes the mid-thoracic spine.

T1-T2 T2-T3 Rhomboid Major & Minor Middle Trapezius +1
Guide
Clinical back pain images demonstration - THORACIC ROTATION OPENER
THORACIC ROTATION OPENER
🎯 T-Spine & Rib Expansion
Upper Back & Thoracic 3 mins • 5s

Libro Abierto (Rotación Torácica en Decúbito Lateral)

Restores upper back rotational range of motion while expanding the anterior chest and costal ribs.

T2-T3 T3-T4 Thoracic Facet Joints Pectoralis Major & Minor +1
Guide
Clinical back pain images demonstration - SEATED CHAIR T-SPINE WAVE
SEATED CHAIR T-SPINE WAVE
🎯 Costovertebral Mobility
Desk Relief 90 secs • 3s

Gato-Vaca Sentado con Foco Torácico

Quick and discreet thoracic mobilization sequence designed specifically for desk workers and office chairs.

T1-T2 T2-T3 Thoracic Erector Spinae Rectus Abdominis +1
Guide
CLINICAL QUESTIONS & ANSWERS

Preguntas Frecuentes: Disfunción Costal

Q Why does my back hurt when I take a deep breath?
Every breath requires your ribs to rotate and elevate at the costovertebral joints along the thoracic spine. If a rib head is restricted or inflamed, deep inhalation stresses the facet and causes a sharp catch.
Q How do I know if rib pain is muscular or an emergency?
If upper back or chest pain is accompanied by shortness of breath, pressure radiating to the jaw/left arm, lightheadedness, or sudden sweating, seek emergency medical attention immediately to rule out cardiac/pulmonary issues.
LITERATURA CIENTÍFICA

Evidencia Revisada por Pares y Guías Clínicas

  • •
    "Costovertebral Joint Dysfunction: Clinical Presentation and Physical Therapy Management" — Journal of Manual & Manipulative Therapy (2023).