Free Back Pain Exercises Bibliothèque de Kinésithérapie
Relâchement Fascial

Spasme des Rhomboïdes & Douleur sous l'Omoplate

Points gâchettes et tensions musculaires vives entre l'omoplate et le rachis.

TABLEAU CLINIQUE

Symptômes Courants

  • Point douloureux précis et constant sous l'omoplate
PRÉCAUTION IMPORTANTE

Mouvements à Proscrire

  • ✗ Tirages lourds brusques
💡 CONSEIL DE KINÉSITHÉRAPEUTE

Associez l'étirement des bras d'aigle au renforcement postural en YTW.

SÉQUENCE PROGRESSIVE

Protocole Thérapeutique Prescrit

6 EXERCISES
Clinical back pain images demonstration - THORACIC & RHOMBOID RELEASE
THORACIC & RHOMBOID RELEASE
🎯 T1-T6 Interscapular Knots
Upper Back & Thoracic 2-3 mins • 30s

Enfiler l'Aiguille (Rotation Thoracique)

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

Livre Ouvert (Rotation Thoracique en Décubitus)

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
Renforcement 2 mins • 2s

Wall Angels (Rétraction Scapulaire au Mur)

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

Étirement de l'Élévateur de la Scapula et Trapèze

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
Renforcement 3 mins • 3s

Y-T-W au Sol (Renforcement Fixateurs d'Omoplate)

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

Bras d'Aigle Assis (Étirement des Rhomboïdes)

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

Questions Fréquentes: Nœuds d'Omoplate

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.
LITTÉRATURE SCIENTIFIQUE

Preuves Validées par les Pairs & Recommandations

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