DESK RELIEF Chair / Seated • Gentle Discs: T1-T2, T2-T3, T3-T4, T4-T5, T5-T6, T6-T7, T7-T8, T8-T9, T9-T10, T10-T11, T11-T12

Gato-Vaca Sentado com Foco Torácico

Combines segmental thoracic extension and flexion while seated. It decompresses the costovertebral joints (where ribs join vertebrae) and pumps hydrating synovial fluid into the thoracic intervertebral discs (T1-T12).

DIAGRAMA BIOMECÂNICO DO MOVIMENTO

SEATED CHAIR T-SPINE WAVE

🎯 Costovertebral Mobility

Execução Passo a Passo

PROTOCOLO CLÍNICO

1 Sit toward the front edge of your chair with feet flat on the floor and hands resting on your knees.
2 Seated Cow (Inhale): Pull gently on your knees, lift your chest upward toward the ceiling, arch your upper back, and look slightly up.
3 Seated Cat (Exhale): Round your upper back away from your knees, tucking your chin to your chest and drawing your navel in.
4 Flow smoothly between Cow (inhale) and Cat (exhale) for 10 slow, continuous cycles.

🎯

PONTOS-CHAVE DE POSTURA

✓ Focus the extension and flexion movement specifically in your mid-back between your shoulder blades.
✓ Move rhythmically with your breath.

⚠️

ERROS A EVITAR

✗ Do not throw your head back violently.
✗ Avoid slumping only through your lower back.

🛑

CONTRAINDICAÇÕES E QUANDO EVITAR

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

Severe acute thoracic spine fracture

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 3 Seconds

Repetições 10 smooth waves

Séries Prescritas Hourly micro-break

Dificuldade Gentle

Posição Chair / Seated

MÚSCULOS ALVO

Thoracic Erector Spinae Rectus Abdominis Rhomboids

MÚSCULOS ESTABILIZADORES

Pectoralis Major Neck Extensors Latissimus Dorsi