Free Back Pain Exercises Bibliothèque de Kinésithérapie
UPPER BACK & THORACIC Chair / Seated • Gentle Discs: C2-C3, C3-C4, C4-C5, C5-C6, C6-C7, C7-T1

Étirement de l'Élévateur de la Scapula et Trapèze

The levator scapulae connects cervical vertebrae C1-C4 to the top corner of the shoulder blade. Under stress and poor posture, it becomes chronically hypertonic, causing sharp trigger point pain and headaches at the base of the neck.

SCHÉMA BIOMÉCANIQUE DU MOUVEMENT
Clinical back pain images demonstration - LEVATOR & UPPER TRAP RELEASE
LEVATOR & UPPER TRAP RELEASE
🎯 C3-T1 Coat Hanger Tension

Exécution Étape par Étape

PROTOCOLE CLINIQUE
  1. 1 Sit tall in your chair and reach your right hand down to anchor under the chair seat.
  2. 2 Turn your head 45 degrees to the left (looking toward your left armpit).
  3. 3 Gently lower your chin down toward your left collarbone.
  4. 4 Place your left hand lightly on the back-right side of your head to apply a gentle downward guide (no forceful pulling).
  5. 5 Hold for 30 seconds as you feel a deep stretch along the right side/back of your neck. Switch sides.
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CONSIGNES POSTURALES CLÉS

  • ✓ Anchor your hand under the chair seat to keep that shoulder down and maximize the stretch length.
  • ✓ Aim your nose toward your opposite armpit.
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ERREURS À ÉVITER

  • ✗ Do not yank or jerk your head downward.
  • ✗ Avoid letting your torso lean sideways.
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CONTRE-INDICATIONS ET SITUATIONS À ÉVITER

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

  • Acute cervical disc radiculopathy exacerbated by lateral flexion
FONDEMENTS SCIENTIFIQUES & CITATIONS

Biomécanique Clinique & Preuves

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).
POSOLOGIE CLINIQUE
Durée de Maintien 30 Seconds
Répétitions 2 holds each side
Séries Prescrites 1 set
Difficulté Gentle
Position Chair / Seated
MUSCLES CIBLES
Levator Scapulae Upper Trapezius
MUSCLES STABILISATEURS
Scalenes Splenius Capitis