UPPER BACK & THORACIC 매트 위 • 초급 Discs: T1-T2, T2-T3, T3-T4, T4-T5, T5-T6, T6-T7

바늘에 실 꿰기 (흉추 회전 및 견갑골 이완)

Thread the Needle is a premier physical therapy stretch for chronic interscapular rhomboid tension and mid-thoracic hypomobility. By sliding the arm across the body beneath the torso, it gently unweights the costovertebral joints (T1-T8) and stretches the posterior shoulder capsule.

생체역학 동작 다이어그램

THORACIC & RHOMBOID RELEASE

🎯 T1-T6 Interscapular Knots

단계별 실행 가이드

임상 프로토콜

1 Begin in a quadruped tabletop position on all fours with hands under shoulders and knees under hips.
2 Inhale, reaching your right hand up toward the ceiling to open your chest.
3 Exhale and slide (thread) your right arm underneath your left armpit along the floor with palm facing up.
4 Rest your right shoulder and right temple gently on the mat, keeping your hips square over your knees.
5 Hold for 30 seconds while breathing deep breaths into the space between your shoulder blades. Repeat on the left.

🎯

핵심 자세 포인트

✓ Send your breath directly between your shoulder blades on every inhalation.
✓ Keep your hips stacked directly above your knees rather than shifting to the side.

⚠️

주의해야 할 흔한 실수

✗ Do not force your shoulder to the floor if you feel neck or collarbone pinching.
✗ Avoid holding your breath.

🛑

금기 사항 및 중단 기준

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

Acute cervical disc herniation with severe radicular arm pain
Acute shoulder dislocation

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 3 holds each side

세트 수 1 set

난이도 초급

시작 자세 매트 위

주동근 (타겟 근육)

Rhomboid Major & Minor Middle Trapezius Thoracic Erector Spinae

안정화 근육

Posterior Deltoid Infraspinatus Teres Minor