Free Back Pain Exercises 理学療法ライブラリ
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

椅子で行うキャット＆カウ（胸椎フォーカス）

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).

バイオメカニクス動作ダイアグラム
Clinical back pain images demonstration - SEATED CHAIR T-SPINE WAVE
SEATED CHAIR T-SPINE WAVE
🎯 Costovertebral Mobility

ステップ別動作手順

臨床プロトコル
  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.
🎯

フォームの重要ポイント

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

避けるべき間違い

  • ✗ Do not throw your head back violently.
  • ✗ Avoid slumping only through your lower back.
🛑

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:

  • Severe acute thoracic spine fracture
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 3 Seconds
反復回数 10 smooth waves
セット数 Hourly micro-break
難易度 Gentle
姿勢 Chair / Seated
主働筋（ターゲット）
Thoracic Erector Spinae Rectus Abdominis Rhomboids
安定筋（スタビライザー）
Pectoralis Major Neck Extensors Latissimus Dorsi