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

의자 캣카우 (등 흉추 집중 가동성 운동)

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).

생체역학 동작 다이어그램

SEATED CHAIR T-SPINE WAVE

🎯 Costovertebral Mobility

단계별 실행 가이드

임상 프로토콜

1 Sit toward the front edge of your chair with feet flat on the floor and hands resting on your knees.
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 Seated Cat (Exhale): Round your upper back away from your knees, tucking your chin to your chest and drawing your navel in.
4 Flow smoothly between Cow (inhale) and Cat (exhale) for 10 slow, continuous cycles.

🎯

핵심 자세 포인트

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

⚠️

주의해야 할 흔한 실수

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

🛑

금기 사항 및 중단 기준

Do not perform this movement or modify strictly under clinical supervision if you have:

Severe acute thoracic spine fracture

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 3 Seconds

반복 횟수 10 smooth waves

세트 수 Hourly micro-break

난이도 Gentle

시작 자세 Chair / Seated

주동근 (타겟 근육)

Thoracic Erector Spinae Rectus Abdominis Rhomboids

안정화 근육

Pectoralis Major Neck Extensors Latissimus Dorsi