Free Back Pain Exercises Biblioteca de Fisioterapia
Liberação Miofascial

Espasmo dos Rombóides e Dor Entre as Escápulas

Pontos de tensão profunda entre a omoplata e a coluna.

QUADRO CLÍNICO

Sintomas Comuns

  • Ponto de dor constante e agulhada entre as escápulas
AVISO CRÍTICO

Movimentos a Evitar

  • ✗ Puxadas pesadas descontroladas
💡 DICA CLÍNICA DE FISIOTERAPIA

Combine alongamento de braços de águia com fortalecimento YTW.

SEQUÊNCIA GRADUAL

Protocolo de Exercícios Prescrito

6 EXERCISES
Clinical back pain images demonstration - THORACIC & RHOMBOID RELEASE
THORACIC & RHOMBOID RELEASE
🎯 T1-T6 Interscapular Knots
Upper Back & Thoracic 2-3 mins • 30s

Passando a Linha na Agulha (Rotação Torácica)

Deep rotational stretch that releases trigger points between the shoulder blades and mobilizes the mid-thoracic spine.

T1-T2 T2-T3 Rhomboid Major & Minor Middle Trapezius +1
Guide
Clinical back pain images demonstration - THORACIC ROTATION OPENER
THORACIC ROTATION OPENER
🎯 T-Spine & Rib Expansion
Upper Back & Thoracic 3 mins • 5s

Livro Aberto (Rotação Torácica Deitado de Lado)

Restores upper back rotational range of motion while expanding the anterior chest and costal ribs.

T2-T3 T3-T4 Thoracic Facet Joints Pectoralis Major & Minor +1
Guide
Clinical back pain images demonstration - WALL ANGELS POSTURAL RETRACTOR
WALL ANGELS POSTURAL RETRACTOR
🎯 Lower & Mid Trapezius
Fortalecimento 2 mins • 2s

Wall Angels (Retração Escapular na Parede)

Strengthens weak lower and middle trapezius while activating the serratus anterior to correct rounded shoulders.

C6-C7 C7-T1 Lower Trapezius Middle Trapezius +1
Guide
Clinical back pain images demonstration - LEVATOR & UPPER TRAP RELEASE
LEVATOR & UPPER TRAP RELEASE
🎯 C3-T1 Coat Hanger Tension
Upper Back & Thoracic 2 mins • 30s

Alongamento do Elevador da Escápula e Trapézio

Releases the "coat hanger" muscle tension connecting the cervical vertebrae to the superior angle of the shoulder blade.

C2-C3 C3-C4 Levator Scapulae Upper Trapezius
Guide
Clinical back pain images demonstration - PRONE Y-T-W SCAPULAR ENDURANCE
PRONE Y-T-W SCAPULAR ENDURANCE
🎯 Posterior Retractor Corset
Fortalecimento 3 mins • 3s

Y-T-W em Decúbito Prono (Estabilizadores da Escápula)

Clinical physical therapy sequence that builds postural endurance in the scapular retractors and rotators.

T1-T2 T2-T3 Lower Trapezius Middle Trapezius +2
Guide
Clinical back pain images demonstration - SEATED EAGLE ARMS RHOMBOID
SEATED EAGLE ARMS RHOMBOID
🎯 Desk Knot & Scapular Release
Desk Relief 2 mins • 25s

Braços de Águia Sentado (Alongamento Rombóide)

Expands the interscapular space and separates the shoulder blades to melt away desk worker knots.

T1-T2 T2-T3 Rhomboids Middle Trapezius +1
Guide
CLINICAL QUESTIONS & ANSWERS

Perguntas Frequentes: Nós nas Escápulas

Q Why won’t the knot between my shoulder blades go away?
The rhomboids are frequently "locked long" due to slouched forward shoulders. Stretching them without strengthening the serratus anterior and lower trapezius leaves them perpetually fatigued and in spasm.
Q How do I release an active rhomboid spasm quickly?
Perform the Thread-the-Needle stretch followed by 10 reps of Wall Angels to re-engage scapular depression and restore normal glide to the scapulothoracic joint.
LITERATURA CIENTÍFICA

Evidências Revisadas por Pares & Diretrizes

  • •
    "Scapular Dyskinesis and Myofascial Trigger Points in Interscapular Pain" — Journal of Shoulder and Elbow Surgery (2023).