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

Stretching di Elevatore della Scapola e Trapezio

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.

DIAGRAMMA BIOMECCANICO DI MOVIMENTO
Clinical back pain images demonstration - LEVATOR & UPPER TRAP RELEASE
LEVATOR & UPPER TRAP RELEASE
🎯 C3-T1 Coat Hanger Tension

Esecuzione Passo dopo Passo

PROTOCOLLO CLINICO
  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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INDICAZIONI POSTURALI CHIAVE

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

ERRORI DA EVITARE

  • ✗ Do not yank or jerk your head downward.
  • ✗ Avoid letting your torso lean sideways.
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CONTROINDICAZIONI E QUANDO SOSPENDERE

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

  • Acute cervical disc radiculopathy exacerbated by lateral flexion
FONDAMENTI SCIENTIFICI & CITAZIONI

Biomeccanica Clinica & Evidenze

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).
POSOLOGIA CLINICA
Tempo di Tenuta 30 Seconds
Ripetizioni 2 holds each side
Serie Prescritte 1 set
Difficoltà Gentle
Posizione Chair / Seated
MUSCOLI BERSAGLIO
Levator Scapulae Upper Trapezius
MUSCOLI STABILIZZATORI
Scalenes Splenius Capitis