근력 강화 서서 • 중급 Discs: C6-C7, C7-T1, T1-T2, T2-T3, T3-T4, T4-T5, T5-T6

월 엔젤 (벽에 기대어 날개뼈 조이기 & 자세 교정)

One of the most effective physical therapy exercises for Upper Crossed Syndrome. Wall angels force the scapular retractors and depressors (lower trap, rhomboids) to fire against gravity while stretching tight pectoral muscles.

생체역학 동작 다이어그램

WALL ANGELS POSTURAL RETRACTOR

🎯 Lower & Mid Trapezius

단계별 실행 가이드

임상 프로토콜

1 Stand with your back flat against a wall, feet placed 4-6 inches away from the baseboard.
2 Ensure your lower back, upper back, and back of your head are all gently touching the wall.
3 Bring your arms up into a "W" or "goalpost" position with elbows and back of wrists touching the wall.
4 Slowly slide your arms upward along the wall toward a "Y" position without allowing your lower back or wrists to pull away.
5 Slowly slide elbows back down, squeezing your shoulder blades together and down. Repeat for 10-12 reps.

🎯

핵심 자세 포인트

✓ Keep your ribs tucked down and abdominal wall lightly braced.
✓ If your wrists cannot touch the wall, work within your pain-free range without arching your spine.

⚠️

주의해야 할 흔한 실수

✗ Do not flare your ribs or overarch your lumbar spine to keep arms on the wall.
✗ Do not shrug your shoulders up into your ears.

🛑

금기 사항 및 중단 기준

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

Acute subacromial shoulder impingement flare

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 2 Seconds

반복 횟수 10-12 repetitions

세트 수 2 sets

난이도 중급

시작 자세 서서

주동근 (타겟 근육)

Lower Trapezius Middle Trapezius Rhomboids

안정화 근육

Serratus Anterior Infraspinatus Teres Minor