UPPER BACK & THORACIC Chair / Seated • Gentle
Discs: C2-C3, C3-C4, C4-C5, C5-C6, C6-C7, C7-T1
견갑거근 및 상부 승모근 스트레칭
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.
생체역학 동작 다이어그램
LEVATOR & UPPER TRAP RELEASE
🎯 C3-T1 Coat Hanger Tension
단계별 실행 가이드
임상 프로토콜- 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.
🎯
핵심 자세 포인트
- ✓ Anchor your hand under the chair seat to keep that shoulder down and maximize the stretch length.
- ✓ Aim your nose toward your opposite armpit.
⚠️
주의해야 할 흔한 실수
- ✗ Do not yank or jerk your head downward.
- ✗ Avoid letting your torso lean sideways.
🛑
금기 사항 및 중단 기준
Do not perform this movement or modify strictly under clinical supervision if you have:
- Acute cervical disc radiculopathy exacerbated by lateral flexion
과학적 근거 및 참고문헌
임상 생체역학과 근거
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).
권장 처방 운동량
유지 시간 30 Seconds
반복 횟수 2 holds each side
세트 수 1 set
난이도 Gentle
시작 자세 Chair / Seated
주동근 (타겟 근육)
Levator Scapulae Upper Trapezius
안정화 근육
Scalenes Splenius Capitis
