UPPER BACK & THORACIC Chair / Seated • Gentle
Discs: C2-C3, C3-C4, C4-C5, C5-C6, C6-C7, C7-T1
肩甲挙筋＆僧帽筋上部ストレッチ
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.
バイオメカニクス動作ダイアグラム
LEVATOR & UPPER TRAP RELEASE
🎯 C3-T1 Coat Hanger Tension
ステップ別動作手順
臨床プロトコル- 1 Sit tall in your chair and reach your right hand down to anchor under the chair seat.
- 2 Turn your head 45 degrees to the left (looking toward your left armpit).
- 3 Gently lower your chin down toward your left collarbone.
- 4 Place your left hand lightly on the back-right side of your head to apply a gentle downward guide (no forceful pulling).
- 5 Hold for 30 seconds as you feel a deep stretch along the right side/back of your neck. Switch sides.
🎯
フォームの重要ポイント
- ✓ Anchor your hand under the chair seat to keep that shoulder down and maximize the stretch length.
- ✓ Aim your nose toward your opposite armpit.
⚠️
避けるべき間違い
- ✗ Do not yank or jerk your head downward.
- ✗ Avoid letting your torso lean sideways.
🛑
禁忌および中止すべき兆候
Do not perform this movement or modify strictly under clinical supervision if you have:
- Acute cervical disc radiculopathy exacerbated by lateral flexion
科学的根拠と参考文献
臨床バイオメカニクスとエビデンス
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).
推奨運動量・処方
キープ時間 30 Seconds
反復回数 2 holds each side
セット数 1 set
難易度 Gentle
姿勢 Chair / Seated
主働筋（ターゲット）
Levator Scapulae Upper Trapezius
安定筋（スタビライザー）
Scalenes Splenius Capitis
