thoracic open book stretch
Start with Releases. To make the thoracic spine stretches even more effective I would recommend to release all of the tight muscles that attach directly onto the thoracic spine and rib cage first.
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It is popular in physical therapy and a great addition to any daily stretching routine.
. Keeping your knee on a foam roller and your belly button. First lie on your right side with a pillow underneath your other knee. Tightness in the thoracic spine is a common issue among runners and it can greatly impact your running form and efficiency.
Exercises to Improve Mobility of Thoracic Spine. Open Book Side lying thoracic spine rotations Lie on your side with your arms lying perpendicular to your torso. THORACIC OPEN BOOK This is an upper back mobility exercise that uses a wall to provide additional support if needed.
Take the top arm over to the opposite side of the body to the held down knee and rotate the torso to increase the stretch through the T-Spine area. Lie on one side with your knees bent up to 90 degrees Or however far is comfortable for you Extend your arms at shoulder level and let them rest on the floor. The movement rotates the spine gently while mobilizing your shoulders and stretching the chest.
The Open Book stretch is a good way to keep your back loose and make sure that. Performing simple mobility exercises daily can help improve the thoracic spine mobility and decrease the risk for injury. It requires no equipment but you may benefit from a yoga mat or soft surface as you will be laid down on your side.
The Open Book Reach. The important point in this movement is to keep the pelvis stable so that the stretch is felt in the mid-upper back. Keeping your lower body still raise the top arm and rotate to open the book as far as is comfortable.
Put top leg over the foam roll with knee bent at 90 degrees. The exercise is easy to do and convenient because it does not require special equipment. The book opener stretch is a Pilates movement that gently rotates the spine whilst stretching the chest and mobilizing your shoulders one at a time.
Roll the mid-back on the mat by extending your spine on the roller and back to a neutral position. Rotate your thoracic spin until your outer arm and upper back become parallel to the ground. The Open Book stretch is a great way to improve your thoracic mobility.
All you have to do is place your hands on a wall slightly above shoulder height and bring your down chest toward the floor. Stretch your arms up parallel to your neck and head. Start in a split squat position with the front leg against the wall and same sides arm raised up to 90 degrees in front of you.
Here is a collection of thoracic spine mobility exercises that you can try with your patients and clients including my preferred technique and a simple thoracic spine mobility exercises that is easy for everyone to perform. Open Book Stretch. Many of them are great but not for everyone.
The roller helps release any. Begin lying on your side with a foam roller parallel to your body. Below are the top 3 simple mobility exercises to perform that require minimal equipment.
We use this stretch with all of our rotational athletes and anyone with cervical tho. Both of your arms straight in front of you. Place bottom hand on knee.
Bring one knee up to form a 90 degree angle at the hip and the knee. Guiding with top hand roll your back until its flat and top hand is palm down on the floor behind you. Stretch top hand out to floor keeping elbow straight and shoulder 90 degrees to body.
Keep your left knee bent and right as straight as possible. Keep your hands in front of you with your lumbar spine and hips as stable as possible. Lift your top arm up towards the ceiling then behind your back while rotating through your thoracic spine.
This stretch also really helps to open up your chest if it is feeling tight. Or place your hands behind your back if youre feeling neck tension. Place the muscles between the spine and shoulder blade on top of a massage ball.
The last stretch in the sequence is the Open Book Reach. Hold the position for a count of 5-10 and repeat several times each side. Stretch to mobilize the thoracic spine and chestshoulders.
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. Lie down on your side with your top leg support with a yoga block or foam roller. The double overhand wall stretch is a great way to improve your shoulder and upper back mobility from a safe position.
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. Sean Garner trainer at Anatomy 1220 in Miami Florida shows you how to mobilize and open up your upper-body with the open-book stretch. There are many variations of thoracic spine mobility exercises and drills.
So there is a lot going on here. THORACIC OPEN BOOK This is a thoracic mobility exercise. The open book or book opener stretch is an exercise that involves the movement of Pilates.
Rotate your torso so that your other arm reaches bac.
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