Free Back Pain Exercises Biblioteca de Fisioterapia
Liberación Miofascial

Contractura Romboidea y Espasmo Escapular

Puntos gatillo y tensión severa entre los omóplatos por debilidad postural.

PRESENTACIÓN CLÍNICA

Síntomas Comunes

  • Pinchazo constante entre la escápula y la columna
PRECAUCIÓN CRÍTICA

Movimientos a Evitar

  • ✗ Tirones bruscos de hombros con cargas elevadas
💡 CONSEJO CLÍNICO DE FISIOTERAPIA

Combina el estiramiento de brazos de águila con el ejercicio de YTW en decúbito prono.

SECUENCIA PASO A PASO

Protocolo de Ejercicios Prescrito

6 EXERCISES
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 - WALL ANGELS POSTURAL RETRACTOR
WALL ANGELS POSTURAL RETRACTOR
🎯 Lower & Mid Trapezius
Fortalecimiento 2 mins • 2s

Ángeles en Pared (Retracción Escapular y Postura)

Strengthens weak lower and middle trapezius while activating the serratus anterior to correct rounded shoulders.

C6-C7 C7-T1 Lower Trapezius Middle Trapezius +1
Guide
Clinical back pain images demonstration - LEVATOR & UPPER TRAP RELEASE
LEVATOR & UPPER TRAP RELEASE
🎯 C3-T1 Coat Hanger Tension
Upper Back & Thoracic 2 mins • 30s

Estiramiento del Elevador de la Escápula y Trapecio

Releases the "coat hanger" muscle tension connecting the cervical vertebrae to the superior angle of the shoulder blade.

C2-C3 C3-C4 Levator Scapulae Upper Trapezius
Guide
Clinical back pain images demonstration - PRONE Y-T-W SCAPULAR ENDURANCE
PRONE Y-T-W SCAPULAR ENDURANCE
🎯 Posterior Retractor Corset
Fortalecimiento 3 mins • 3s

Y-T-W en Decúbito Prono (Estabilizadores Escapulares)

Clinical physical therapy sequence that builds postural endurance in the scapular retractors and rotators.

T1-T2 T2-T3 Lower Trapezius Middle Trapezius +2
Guide
Clinical back pain images demonstration - SEATED EAGLE ARMS RHOMBOID
SEATED EAGLE ARMS RHOMBOID
🎯 Desk Knot & Scapular Release
Desk Relief 2 mins • 25s

Brazos de Águila Sentado (Estiramiento Romboideo)

Expands the interscapular space and separates the shoulder blades to melt away desk worker knots.

T1-T2 T2-T3 Rhomboids Middle Trapezius +1
Guide
CLINICAL QUESTIONS & ANSWERS

Preguntas Frecuentes: Nudos en Escápula

Q Why won’t the knot between my shoulder blades go away?
The rhomboids are frequently "locked long" due to slouched forward shoulders. Stretching them without strengthening the serratus anterior and lower trapezius leaves them perpetually fatigued and in spasm.
Q How do I release an active rhomboid spasm quickly?
Perform the Thread-the-Needle stretch followed by 10 reps of Wall Angels to re-engage scapular depression and restore normal glide to the scapulothoracic joint.
LITERATURA CIENTÍFICA

Evidencia Revisada por Pares y Guías Clínicas

  • •
    "Scapular Dyskinesis and Myofascial Trigger Points in Interscapular Pain" — Journal of Shoulder and Elbow Surgery (2023).