Free Back Pain Exercises Biblioteca de Fisioterapia
UPPER BACK & THORACIC Chair / Seated • Gentle Discs: C2-C3, C3-C4, C4-C5, C5-C6, C6-C7, C7-T1

Alongamento do Elevador da Escápula e Trapézio

The levator scapulae connects cervical vertebrae C1-C4 to the top corner of the shoulder blade. Under stress and poor posture, it becomes chronically hypertonic, causing sharp trigger point pain and headaches at the base of the neck.

DIAGRAMA BIOMECÂNICO DO MOVIMENTO
Clinical back pain images demonstration - LEVATOR & UPPER TRAP RELEASE
LEVATOR & UPPER TRAP RELEASE
🎯 C3-T1 Coat Hanger Tension

Execução Passo a Passo

PROTOCOLO CLÍNICO
  1. 1 Sit tall in your chair and reach your right hand down to anchor under the chair seat.
  2. 2 Turn your head 45 degrees to the left (looking toward your left armpit).
  3. 3 Gently lower your chin down toward your left collarbone.
  4. 4 Place your left hand lightly on the back-right side of your head to apply a gentle downward guide (no forceful pulling).
  5. 5 Hold for 30 seconds as you feel a deep stretch along the right side/back of your neck. Switch sides.
🎯

PONTOS-CHAVE DE POSTURA

  • ✓ Anchor your hand under the chair seat to keep that shoulder down and maximize the stretch length.
  • ✓ Aim your nose toward your opposite armpit.
⚠️

ERROS A EVITAR

  • ✗ Do not yank or jerk your head downward.
  • ✗ Avoid letting your torso lean sideways.
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CONTRAINDICAÇÕES E QUANDO EVITAR

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

  • Acute cervical disc radiculopathy exacerbated by lateral flexion
FUNDAMENTOS CIENTÍFICOS & CITAÇÕES

Biomecânica Clínica & Evidências

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).
DOSAGEM CLÍNICA
Tempo de Sustentação 30 Seconds
Repetições 2 holds each side
Séries Prescritas 1 set
Dificuldade Gentle
Posição Chair / Seated
MÚSCULOS ALVO
Levator Scapulae Upper Trapezius
MÚSCULOS ESTABILIZADORES
Scalenes Splenius Capitis