Free Back Pain Exercises 理学療法ライブラリ
筋力強化 立位 • 中級 Discs: C6-C7, C7-T1, T1-T2, T2-T3, T3-T4, T4-T5, T5-T6

ウォールエンジェル（壁を使った肩甲骨リトラクション）

One of the most effective physical therapy exercises for Upper Crossed Syndrome. Wall angels force the scapular retractors and depressors (lower trap, rhomboids) to fire against gravity while stretching tight pectoral muscles.

バイオメカニクス動作ダイアグラム
Clinical back pain images demonstration - WALL ANGELS POSTURAL RETRACTOR
WALL ANGELS POSTURAL RETRACTOR
🎯 Lower & Mid Trapezius

ステップ別動作手順

臨床プロトコル
  1. 1 Stand with your back flat against a wall, feet placed 4-6 inches away from the baseboard.
  2. 2 Ensure your lower back, upper back, and back of your head are all gently touching the wall.
  3. 3 Bring your arms up into a "W" or "goalpost" position with elbows and back of wrists touching the wall.
  4. 4 Slowly slide your arms upward along the wall toward a "Y" position without allowing your lower back or wrists to pull away.
  5. 5 Slowly slide elbows back down, squeezing your shoulder blades together and down. Repeat for 10-12 reps.
🎯

フォームの重要ポイント

  • ✓ Keep your ribs tucked down and abdominal wall lightly braced.
  • ✓ If your wrists cannot touch the wall, work within your pain-free range without arching your spine.
⚠️

避けるべき間違い

  • ✗ Do not flare your ribs or overarch your lumbar spine to keep arms on the wall.
  • ✗ Do not shrug your shoulders up into your ears.
🛑

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 subacromial shoulder impingement flare
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 2 Seconds
反復回数 10-12 repetitions
セット数 2 sets
難易度 中級
姿勢 立位
主働筋（ターゲット）
Lower Trapezius Middle Trapezius Rhomboids
安定筋（スタビライザー）
Serratus Anterior Infraspinatus Teres Minor