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

의자 이글 암 (날개뼈 사이 능형근 스트레칭)

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.

생체역학 동작 다이어그램

SEATED EAGLE ARMS RHOMBOID

🎯 Desk Knot & Scapular Release

단계별 실행 가이드

임상 프로토콜

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.

🎯

핵심 자세 포인트

✓ 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.

⚠️

주의해야 할 흔한 실수

✗ Do not shrug your shoulders up into your ears.
✗ Avoid slouching or rounding your lower back.

🛑

금기 사항 및 중단 기준

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

Severe shoulder impingement or anterior labral tear

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 25 Seconds

반복 횟수 2 holds each arm cross

세트 수 1 set

난이도 초급

시작 자세 Chair / Seated

주동근 (타겟 근육)

Rhomboids Middle Trapezius Posterior Deltoid

안정화 근육

Infraspinatus Upper Thoracic Spine