UPPER BACK & THORACIC 매트 위 • 중급 Discs: T3-T4, T4-T5, T5-T6, T6-T7, T7-T8, T8-T9, T9-T10

폼롤러 흉추 신전 운동 (등 펴기)

The thoracic spine naturally curves into kyphosis, but desk posture exaggerates this into a rigid slump. Placing a foam roller or rolled towel across the mid-back creates targeted extension fulcrums (T3-T9) to reverse hunching and uncompress anterior disc margins.

생체역학 동작 다이어그램

T-SPINE FOAM ROLLER EXTENSION

🎯 T3-T9 Kyphosis Reversal

단계별 실행 가이드

임상 프로토콜

1 Sit on the floor with knees bent and place a foam roller horizontally behind your upper back (just below the shoulder blades).
2 Interlace your fingers behind your head to fully support your neck and cervical spine.
3 Keep your buttocks on the floor and gently extend your upper back backward over the roller.
4 Take a slow, deep breath at the end range of extension without arching your lower back.
5 Return to upright and roll the roller 1-2 inches up toward the top of your shoulder blades, repeating the extension.

🎯

핵심 자세 포인트

✓ Keep your neck neutral by supporting your head with your hands like a hammock.
✓ Do not roll onto your lower back; keep the roller strictly between T1 and T10.

⚠️

주의해야 할 흔한 실수

✗ Never place the foam roller under your lower lumbar spine.
✗ Do not pull on your neck or chin.

🛑

금기 사항 및 중단 기준

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

Severe thoracic osteoporosis (risk of compression fracture)
Acute vertebral 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 10 Seconds

반복 횟수 5-8 extension waves

세트 수 2 sets

난이도 중급

시작 자세 매트 위

주동근 (타겟 근육)

Thoracic Erector Spinae Interspinous Ligaments Pectorals

안정화 근육

Multifidus Latissimus Dorsi