Ergonomic Rehabilitation Program for Cervical & Lumbar Pain Relief

Course Overview

This training system is divided into 2 modules with 6 training units, designed as a progressive rehabilitation program for sedentary individuals. All exercises comply with ergonomic principles to ensure safety and effectiveness.

Module 1: Neck & Shoulder Relaxation (Daily Training)

1.1 Office-Specific Neck & Shoulder Relaxation Protocol

· Context: After 60+ minutes of desk work

· Objective: Improve forward head posture and relieve trapezius tension

1.2 Right Posterior Neck Stretch

· Execution: Gently pull head with right hand while keeping left shoulder down

· Progression: Add 5-second static hold for advanced users

1.3 Neck Stretch

· Complex Action: Three-dimensional stretch (flexion/lateral flexion/rotation)

· Contraindication: Avoid ballistic stretching

1.4 Prone TW Extension

· Biomechanics: Activates rhomboids and lower trapezius

· Key Point: Maintain scapular retraction throughout movement

Module 2: Low Back Pain Relief (3x/Week)

2.1 Low Back Pain Relief Protocol

· Scientific Basis: Core stability training + neuromuscular relaxation

· Indication: Non-organic low back pain

2.2 Standing Thoracic Rotation

· Safety: Feet shoulder-width apart, pelvis stabilized during rotation

· Progression: Add dumbbell for resistance

2.3 Supine Scapular Retraction

· Technical Detail: Exhale during scapular adduction to avoid lumbar compensation

2.4 L-Spine Dual-Action Stretch

· Dual Effect: Stretches thoracic spine while strengthening erectors

· Regression: Perform in kneeling position for beginners

Program Summary

· Scenario-Based Design: All exercises can be done in office/home settings

· Safety First: Exercises pass FMS functional screening test

· Effect Visualization: Includes posture assessment (rounded shoulders/pelvic tilt detection)

· Cycle Recommendation: Complete training cycle of 6 weeks, 3-4 sessions per week