DESK RELIEF Chair / Seated • Gentle Discs: T1-T2, T2-T3, T3-T4, T4-T5, T5-T6, T6-T7, T7-T8, T8-T9, T9-T10, T10-T11, T11-T12

Gato-Vaca Sentado con Foco Torácico

Combines segmental thoracic extension and flexion while seated. It decompresses the costovertebral joints (where ribs join vertebrae) and pumps hydrating synovial fluid into the thoracic intervertebral discs (T1-T12).

DIAGRAMA BIOMECÁNICO DEL MOVIMIENTO

SEATED CHAIR T-SPINE WAVE

🎯 Costovertebral Mobility

Ejecución Paso a Paso

PROTOCOLO CLÍNICO

1 Sit toward the front edge of your chair with feet flat on the floor and hands resting on your knees.
2 Seated Cow (Inhale): Pull gently on your knees, lift your chest upward toward the ceiling, arch your upper back, and look slightly up.
3 Seated Cat (Exhale): Round your upper back away from your knees, tucking your chin to your chest and drawing your navel in.
4 Flow smoothly between Cow (inhale) and Cat (exhale) for 10 slow, continuous cycles.

🎯

CLAVES DE POSTURA CORRECTA

✓ Focus the extension and flexion movement specifically in your mid-back between your shoulder blades.
✓ Move rhythmically with your breath.

⚠️

ERRORES QUE DEBES EVITAR

✗ Do not throw your head back violently.
✗ Avoid slumping only through your lower back.

🛑

CONTRAINDICACIONES Y CUÁNDO EVITAR

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

Severe acute thoracic spine fracture

FUNDAMENTOS CIENTÍFICOS Y CITAS

Biomecánica Clínica y Evidencia

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).

DOSIFICACIÓN CLÍNICA

Tiempo de Mantenimiento 3 Seconds

Repeticiones 10 smooth waves

Series Prescritas Hourly micro-break

Dificultad Gentle

Posición Chair / Seated

MÚSCULOS PRINCIPALES

Thoracic Erector Spinae Rectus Abdominis Rhomboids

MÚSCULOS ESTABILIZADORES

Pectoralis Major Neck Extensors Latissimus Dorsi