Free Back Pain Exercises Physical Therapy Library
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

Seated Chair Thoracic Cat-Cow Wave

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).

BIOMECHANICAL MOVEMENT DIAGRAM
Clinical back pain images demonstration - SEATED CHAIR T-SPINE WAVE
SEATED CHAIR T-SPINE WAVE
🎯 Costovertebral Mobility

Step-by-Step Execution

CLINICAL PROTOCOL
  1. 1 Sit toward the front edge of your chair with feet flat on the floor and hands resting on your knees.
  2. 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. 3 Seated Cat (Exhale): Round your upper back away from your knees, tucking your chin to your chest and drawing your navel in.
  4. 4 Flow smoothly between Cow (inhale) and Cat (exhale) for 10 slow, continuous cycles.
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KEY FORM CUES

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

MISTAKES TO AVOID

  • ✗ Do not throw your head back violently.
  • ✗ Avoid slumping only through your lower back.
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CONTRAINDICATIONS & WHEN TO AVOID

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

  • Severe acute thoracic spine fracture
SCIENTIFIC FOUNDATIONS & CITATIONS

Clinical Biomechanics & Evidence

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).
CLINICAL DOSAGE
Hold Duration 3 Seconds
Repetitions 10 smooth waves
Prescription Sets Hourly micro-break
Difficulty Gentle
Position Chair / Seated
TARGET MUSCLES
Thoracic Erector Spinae Rectus Abdominis Rhomboids
STABILIZER MUSCLES
Pectoralis Major Neck Extensors Latissimus Dorsi