Free Back Pain Exercises Bibliothèque de Kinésithérapie
RENFORCEMENT Debout • Intermédiaire Discs: C6-C7, C7-T1, T1-T2, T2-T3, T3-T4, T4-T5, T5-T6

Wall Angels (Rétraction Scapulaire au Mur)

One of the most effective physical therapy exercises for Upper Crossed Syndrome. Wall angels force the scapular retractors and depressors (lower trap, rhomboids) to fire against gravity while stretching tight pectoral muscles.

SCHÉMA BIOMÉCANIQUE DU MOUVEMENT
Clinical back pain images demonstration - WALL ANGELS POSTURAL RETRACTOR
WALL ANGELS POSTURAL RETRACTOR
🎯 Lower & Mid Trapezius

Exécution Étape par Étape

PROTOCOLE CLINIQUE
  1. 1 Stand with your back flat against a wall, feet placed 4-6 inches away from the baseboard.
  2. 2 Ensure your lower back, upper back, and back of your head are all gently touching the wall.
  3. 3 Bring your arms up into a "W" or "goalpost" position with elbows and back of wrists touching the wall.
  4. 4 Slowly slide your arms upward along the wall toward a "Y" position without allowing your lower back or wrists to pull away.
  5. 5 Slowly slide elbows back down, squeezing your shoulder blades together and down. Repeat for 10-12 reps.
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CONSIGNES POSTURALES CLÉS

  • ✓ Keep your ribs tucked down and abdominal wall lightly braced.
  • ✓ If your wrists cannot touch the wall, work within your pain-free range without arching your spine.
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ERREURS À ÉVITER

  • ✗ Do not flare your ribs or overarch your lumbar spine to keep arms on the wall.
  • ✗ Do not shrug your shoulders up into your ears.
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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 subacromial shoulder impingement flare
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 2 Seconds
Répétitions 10-12 repetitions
Séries Prescrites 2 sets
Difficulté Intermédiaire
Position Debout
MUSCLES CIBLES
Lower Trapezius Middle Trapezius Rhomboids
MUSCLES STABILISATEURS
Serratus Anterior Infraspinatus Teres Minor