Free Back Pain Exercises Bibliothèque de Kinésithérapie
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

Chat-Vache Assis avec Focus Thoracique

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).

SCHÉMA BIOMÉCANIQUE DU MOUVEMENT
Clinical back pain images demonstration - SEATED CHAIR T-SPINE WAVE
SEATED CHAIR T-SPINE WAVE
🎯 Costovertebral Mobility

Exécution Étape par Étape

PROTOCOLE CLINIQUE
  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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CONSIGNES POSTURALES CLÉS

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

  • ✗ Do not throw your head back violently.
  • ✗ Avoid slumping only through your lower back.
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CONTRE-INDICATIONS ET SITUATIONS À ÉVITER

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

  • Severe acute thoracic spine fracture
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 3 Seconds
Répétitions 10 smooth waves
Séries Prescrites Hourly micro-break
Difficulté Gentle
Position Chair / Seated
MUSCLES CIBLES
Thoracic Erector Spinae Rectus Abdominis Rhomboids
MUSCLES STABILISATEURS
Pectoralis Major Neck Extensors Latissimus Dorsi