side lying open book stretch
Start lying on right side with knees bent up at chest level. The open book stretch targets the upper back rib cage chest and shoulders.
Lumbar Spine Stretch With Pelvis On Soft Ball Start By Lying On The Mat Placing The Soft Ball Underneath The Pelvis Hug Both Exercise Ball Exercises Pelvis
Slowly lift your top arms towards the ceiling rotating through your chest and upper back as far as you can.
. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy Safety How YouTube works Test new features Press Copyright Contact us Creators. Guiding with top hand roll your back until its flat and top hand is palm down on the floor behind you. Side lying open book stretch figure 5 How.
Overly tight chest muscles pull your shoulders forward and round your upper back. The side-lying open book is our favorite upper body posture opener. Extend your left arm straight overhead so that it is almost parallel to the floor.
Keep your arms straight out on the ground together. Make sure you follow your arm movement with your head keeping eyes focused on the hand through the entire exercise. Bend your left knee and hip to about 90 degrees and extend your right leg.
Begin lying on your side with a foam roller parallel to your body. Lie on your side with your arms lying perpendicular to your torso. How to do Side Lying Lat Stretch.
Put top leg over the foam roll with knee bent at 90 degrees. Continue moving your left arm backwards and shine that imaginary light up to the ceiling. The side-lying open book stretch is great for increasing t-spine range of motion while stretching the lower back.
Take your top arm and open it up toward the ceiling and rotate your spine toward the top arm following the motion with your head. With your arms fully extended across the floor begin exercise by slowly raising your top arm left arm in this case. The open book is fantastic for loosening that area.
Lie on one side with your knees bent and arms straight out in front of your shoulder joint. Like an open book. Rotate the top hand in an arc opening the chest up like a book until your top hand touches the ground on the other side of your body.
Stretch top hand out to floor keeping elbow straight and shoulder 90 degrees to body. This along with the Side Lying Windmill are two of my favorite t-spine mobility drills and pec stretches. You shoulder feel a stretch along the front of your chest and mid spine.
Lie on your right side on an exercise mat. Great for people stuck at a computer all day. Open Book Begin by lying on your side with knees bent and hands together directly in front of you.
This improves thoracic rotation specifically. Place bottom hand on knee. Raise your left arm up so it points to the ceiling at this point youre moving the arm and upper-body at the same time.
Lie on your side with your bottom leg straight and your top leg resting on two pillows to keep your leg in alignment with your pelvis. Lie down on your right side with a foam roller parallel to your body. Lay on your right side with your arms out in front of you and place an imaginary light on your chest.
Reach for the floor on the other side rotating your trunk at the same time. Lying on your side with your top knee resting on a foam roll or ball inhale and rotate your shoulders and chest open like a book get it exhale and return to the starting position. One of my go-to moves I have patients do to help get better movement in the middle portion of the spine is called Open Book.
It targets the most commonly stiff area of your shoulders -- your chest muscles. Open Book Side lying thoracic spine rotations How to perform the movement. Bring one knee up to form a 90 degree angle at the hip and the knee.
Lie on the right side of your body on the floor bring your palms together and extend your arms in front of your chest. With the arm closer to the ceiling alternate between reaching in front of you and reaching back towards the floor. Place your arms and.
You will also get a great stretch in your chest and arm in the open position of this move as well. Flex your knee and rest your leg on the foam roller so that your leg forms at least a 90 degree angle can be raised a little higher than 90 degrees. Bend you right leg so your knee is front of you and keep your left leg extended straight down so that your left foot touches the floor behind your right leg.
Start by laying on your right side and pull you knees up to waist level. Slowly move your top arm away from your other arm. 6 Side-Lying Open Book.
Use your right hand to keep your knees pinched together and place your left hand on your left ear. Side Lying Open Book Thoracic Lumbar Rotation and Extension Lie on your side with your bottom leg straight and your top leg bent at a 90 degree angle from your hip and knee. Begin on your side then bring the top leg up towards your waist and lay it on the floor using the opposite arm to hold it in place.
How to do Side-Lying Chest Opener.
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