The open book stretch has two variations. My hands are positioned across my chest to protract and clear my scapulas to allow access to my paraspinals.
What is an open book stretch?
Thoracic open book stretch. This improves thoracic rotation specifically. This is another example of an ais style stretch, but instead of simply isolating the pec it also hits the external obliques and integrates thoracic rotation. Begin by lying on your left side with knees bent and arms straight out.
Keeping the lower arm flat on the table, a stretch practitioner will move your upper arm to the opposite side as you twist your body. First, i start off with simple foam rolling of the thoracic spine. If you are having a difficult time simultaneously keeping your elbow and wrist against the wall, here are two stretches you can perform prior to performing your next wall angel!
The first can be done with the top leg resting on a foam roller or pillow as demonstrated in the video. Another way to work into thoracic rotation is with the “open book” stretch. This stretch is a great way to improve rotation in the thoracic spine.
Start in a split squat position with the front leg against the wall and same side’s arm raised up to 90 degrees in front of you. The open book mobilization can help open up the chest and frontal shoulder muscles while improving thoracic mobility. Thoracic open book another way to work into thoracic rotation is with the “open book” stretch.
Move the balls slightly higher up the back and repeat the process. Book openers are a great choice for improving the mobility of the thoracic region of the. You will also get a great stretch in your chest and arm in the “open” position of this move as well.
While sitting down with your legs stretched out in front of you, a. We use this stretch with all of our rotational athletes and anyone with cervical, tho. Deep breathing is especially important during this position as it helps to open up the ribs and facilitate functional thoracic mobility.
The open book mobilization can help to improve thoracic mobility while opening up the chest and frontal shoulder muscles. Remember to always be gentle on your body, particularly with the twisting motion and if you feel any pain, stop and seek advice from a professional. This is an upper back mobility exercise that uses a wall to provide additional support if needed.
First focus on pushing into the wall with the. With head on pillow, lay down on one side with top knee bent up towards the chest and supported on a roll. The open book stretch is a great way to improve your thoracic mobility.
Open up the top arm and reach back until you feel a stretch, then close back. The “open book” stretch is a good way to keep your back loose and make sure that you’re not compromising your running form. The last stretch in the sequence is the open book reach.
Check out the correct form cues in the video. These exercises can also be found on the spine flexibility page. So there is a lot going on here.
Mobility exercise for the thoracic spine can therefore help help to prevent injures of these areas. Rotate your torso so that your other arm reaches back and touches the wall. For a stretch that’s both gentle and rewarding, try the book opener today.
While on your side and your top leg propped up, you’ll begin with both arms stretched out in front of you. I like to start with foam rolling to loosen up the soft tissue of the thoracic spine and reduce and potential spasm or muscle tightness that might limit my joint mobility. How do you do it.
The second option is with both of your knees flexed towards your chest. With either variation, you should be lying on your side, then “open the book” by rotating to. Good thoracic mobility is essential for proper shoulder, neck and back function.
