Free Back Pain Exercises Physical Therapy Library
DESK RELIEF Chair / Seated • Beginner Discs: T1-T2, T2-T3, T3-T4, T4-T5, T5-T6

Seated Eagle Arms Interscapular Opener

Adapted from yoga’s Garudasana, Eagle Arms creates active protraction and cross-body stretching across the upper thoracic spine (T1-T6). It directly elongates hypertonic rhomboids and middle trapezius fibers that spasm during long typing sessions.

BIOMECHANICAL MOVEMENT DIAGRAM
Clinical back pain images demonstration - SEATED EAGLE ARMS RHOMBOID
SEATED EAGLE ARMS RHOMBOID
🎯 Desk Knot & Scapular Release

Step-by-Step Execution

CLINICAL PROTOCOL
  1. 1 Sit upright in your chair with feet flat and spine elongated.
  2. 2 Extend both arms straight forward at shoulder height.
  3. 3 Cross your right arm over your left arm at the elbows, bending both elbows so forearms are vertical.
  4. 4 Wrap your forearms around each other, pressing your palms together (or backs of hands if tight).
  5. 5 Gently lift your elbows upward toward shoulder height and push your forearms slightly forward away from your face.
  6. 6 Hold for 25 seconds while taking deep breaths into your upper back. Unwind and switch arms.
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KEY FORM CUES

  • ✓ Lift your elbows up while simultaneously pressing your shoulder blades down.
  • ✓ Breathe deeply to expand your ribs and widen the space between your shoulder blades.
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MISTAKES TO AVOID

  • ✗ Do not shrug your shoulders up into your ears.
  • ✗ Avoid slouching or rounding your lower back.
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CONTRAINDICATIONS & WHEN TO AVOID

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

  • Severe shoulder impingement or anterior labral tear
SCIENTIFIC FOUNDATIONS & CITATIONS

Clinical Biomechanics & Evidence

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).
CLINICAL DOSAGE
Hold Duration 25 Seconds
Repetitions 2 holds each arm cross
Prescription Sets 1 set
Difficulty Beginner
Position Chair / Seated
TARGET MUSCLES
Rhomboids Middle Trapezius Posterior Deltoid
STABILIZER MUSCLES
Infraspinatus Upper Thoracic Spine