Free Back Pain Exercises Libreria di Fisioterapia
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

Gatto-Mucca Seduto con Focus Toracico

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).

DIAGRAMMA BIOMECCANICO DI MOVIMENTO
Clinical back pain images demonstration - SEATED CHAIR T-SPINE WAVE
SEATED CHAIR T-SPINE WAVE
🎯 Costovertebral Mobility

Esecuzione Passo dopo Passo

PROTOCOLLO CLINICO
  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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INDICAZIONI POSTURALI CHIAVE

  • ✓ Focus the extension and flexion movement specifically in your mid-back between your shoulder blades.
  • ✓ Move rhythmically with your breath.
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ERRORI DA EVITARE

  • ✗ Do not throw your head back violently.
  • ✗ Avoid slumping only through your lower back.
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CONTROINDICAZIONI E QUANDO SOSPENDERE

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

  • Severe acute thoracic spine fracture
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 3 Seconds
Ripetizioni 10 smooth waves
Serie Prescritte Hourly micro-break
Difficoltà Gentle
Posizione Chair / Seated
MUSCOLI BERSAGLIO
Thoracic Erector Spinae Rectus Abdominis Rhomboids
MUSCOLI STABILIZZATORI
Pectoralis Major Neck Extensors Latissimus Dorsi