Free Back Pain Exercises Biblioteca de Fisioterapia
FORTALECIMENTO Em pé • Intermediário Discs: C6-C7, C7-T1, T1-T2, T2-T3, T3-T4, T4-T5, T5-T6

Wall Angels (Retração Escapular na Parede)

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.

DIAGRAMA BIOMECÂNICO DO MOVIMENTO
Clinical back pain images demonstration - WALL ANGELS POSTURAL RETRACTOR
WALL ANGELS POSTURAL RETRACTOR
🎯 Lower & Mid Trapezius

Execução Passo a Passo

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

PONTOS-CHAVE DE POSTURA

  • ✓ 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.
⚠️

ERROS A EVITAR

  • ✗ 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.
🛑

CONTRAINDICAÇÕES E QUANDO EVITAR

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

  • Acute subacromial shoulder impingement flare
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 2 Seconds
Repetições 10-12 repetitions
Séries Prescritas 2 sets
Dificuldade Intermediário
Posição Em pé
MÚSCULOS ALVO
Lower Trapezius Middle Trapezius Rhomboids
MÚSCULOS ESTABILIZADORES
Serratus Anterior Infraspinatus Teres Minor