Free Back Pain Exercises Libreria di Fisioterapia
Rilascio Miofasciale

Spasmo dei Romboidei e Nodi Scapolari

Forte tensione e nodi muscolari tra la scapola e la colonna vertebrale.

QUADRO CLINICO

Sintomi Principali

  • Fitta costante e puntiforme sul bordo interno della scapola
AVVERTENZA CRITICA

Movimenti da Evitare

  • ✗ Trazioni pesanti a scatti
💡 PERLA CLINICA DI FISIOTERAPIA

Abbina lo stretching delle braccia a forbice con gli esercizi YTW proni.

SEQUENZA PROGRESSIVA

Protocollo di Esercizi Prescritto

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

Infilare l'Ago (Rotazione Toracica)

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

Libro Aperto (Rotazione Toracica Laterale)

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
Rinforzo 2 mins • 2s

Wall Angels (Retrazione Scapolare al Muro)

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

Stretching di Elevatore della Scapola e Trapezio

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
Rinforzo 3 mins • 3s

Y-T-W Proni al Suolo (Stabilizzatori Scapolari)

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

Braccia a Forbice d'Aquila (Allungamento Romboidei)

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

Domande Frequenti: Nodi alla Scapola

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.
LETTERATURA SCIENTIFICA

Evidenze Peer-Reviewed & Linee Guida

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