DESK RELIEF Chair / Seated • 初級 Discs: T1-T2, T2-T3, T3-T4, T4-T5, T5-T6

着席イーグルアーム（菱形筋＆肩甲骨間ストレッチ）

Adapted from yoga’s Garudasana, Eagle Arms creates active protraction and cross-body stretching across the upper thoracic spine (T1-T6). It directly elongates hypertonic rhomboids and middle trapezius fibers that spasm during long typing sessions.

バイオメカニクス動作ダイアグラム

SEATED EAGLE ARMS RHOMBOID

🎯 Desk Knot & Scapular Release

ステップ別動作手順

臨床プロトコル

1 Sit upright in your chair with feet flat and spine elongated.
2 Extend both arms straight forward at shoulder height.
3 Cross your right arm over your left arm at the elbows, bending both elbows so forearms are vertical.
4 Wrap your forearms around each other, pressing your palms together (or backs of hands if tight).
5 Gently lift your elbows upward toward shoulder height and push your forearms slightly forward away from your face.
6 Hold for 25 seconds while taking deep breaths into your upper back. Unwind and switch arms.

🎯

フォームの重要ポイント

✓ Lift your elbows up while simultaneously pressing your shoulder blades down.
✓ Breathe deeply to expand your ribs and widen the space between your shoulder blades.

⚠️

避けるべき間違い

✗ Do not shrug your shoulders up into your ears.
✗ Avoid slouching or rounding 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 shoulder impingement or anterior labral tear

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 25 Seconds

反復回数 2 holds each arm cross

セット数 1 set

難易度初級

姿勢 Chair / Seated

主働筋（ターゲット）

Rhomboids Middle Trapezius Posterior Deltoid

安定筋（スタビライザー）

Infraspinatus Upper Thoracic Spine