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

Brazos de Águila Sentado (Estiramiento Romboideo)

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.

DIAGRAMA BIOMECÁNICO DEL MOVIMIENTO

SEATED EAGLE ARMS RHOMBOID

🎯 Desk Knot & Scapular Release

Ejecución Paso a Paso

PROTOCOLO CLÍNICO

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.

🎯

CLAVES DE POSTURA CORRECTA

✓ 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.

⚠️

ERRORES QUE DEBES EVITAR

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

🛑

CONTRAINDICACIONES Y CUÁNDO EVITAR

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

Severe shoulder impingement or anterior labral tear

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 25 Seconds

Repeticiones 2 holds each arm cross

Series Prescritas 1 set

Dificultad Principiante

Posición Chair / Seated

MÚSCULOS PRINCIPALES

Rhomboids Middle Trapezius Posterior Deltoid

MÚSCULOS ESTABILIZADORES

Infraspinatus Upper Thoracic Spine