thoracic open book stretch

Side lying open books are a great way to improve your thoracic rotation and your separation in the golf swing. Avoid bouncing when you stretch.


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This is intended to help engage the core and limit the amount of lumbar stability.

. The open book exercise targets the chest the thoracic region around the spine and the frontal shoulders. Repeat a couple of times. Keeping your knee on a foam roller and your belly button.

Roll the mid-back on the mat by extending your spine on the roller and back to a neutral position. 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. Begin lying on your side with a foam roller parallel to your body.

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Here is a nice demonstration by Jeff Cubos. The roller helps release any. Hold the position for a few seconds and release.

If your hand starts to feel cold numb or begins to tingle stop stretching. Tightness in the thoracic spine is a common issue among runners and it can greatly impact your running form and efficiency. 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.

Open Book Stretch. As you can see the person is squeezing something between her knees in the seated position. It is also very important for proper movement in chipping and putting.

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. Or place your hands behind your back if youre feeling neck tension.

Ensure that 95 of the force comes from your back. You should feel a pull in your muscles but not pain. THORACIC OPEN BOOK This is an upper back mobility exercise that uses a wall to provide additional support if needed.

Start with Releases. It also works the abdominals and maintains a. The important point in this movement is to keep the pelvis stable so that the stretch is felt in the mid-upper back.

Start by lying on your side with your bottom leg straight and your top leg bent to 90 degrees on a foam roller. When performing the open book keep knees stacked and from belly button down still. Begin by lying on your left side with knees bent and arms straight out in front of you palms touching.

Rotate your torso so that your other arm reaches bac. Extended both arms straight out in front of y. Hold the position for a count of 5-10 and repeat several times each side.

If stretching becomes painful try to not go so far into the stretch. Stretch top hand out to floor keeping elbow straight and shoulder 90 degrees to body. Place the muscles between the spine and shoulder blade on top of a massage ball.

Both of your arms straight in front of you. THORACIC OPEN BOOK This is a thoracic mobility exercise. Keeping your lower body still raise the top arm and rotate to open the book as far as is comfortable.

Bridge pose is another one of effective thoracic spine stretches. Improving thoracic rotation can improve your backswing rotation and rotation through the ball. A simple thoracic mobility drill for rotation can be performed in the seated position.

In this video Washington DC based personal trainer and syndicated columnist Josef Brandenburg shows you how to do the Open Book Stretch. 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. 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.

The open book or book opener stretch is an exercise that involves the movement of Pilates. 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. Guiding with top hand roll your back until its flat and top hand is palm down on the floor behind you.

Put top leg over the foam roll with knee bent at 90 degrees. This is one of th. Open Book This stretch is a great way to improve rotation in the thoracic spine.

The movement rotates the spine gently while mobilizing your shoulders and stretching the chest. 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 stretch is a good way to keep your back loose and make sure that.

We use this stretch with all of our rotational athletes and anyone with. Place bottom hand on knee. First lie on your back.

The Open Book stretch is a great way to improve your thoracic mobility. Lift your top arm up towards the ceiling then behind your back while rotating through your thoracic spine. Pay attention to how you feel.

Lie down on your side with your top leg support with a yoga block or foam roller. It is popular in physical therapy and a great addition to any daily stretching routine.


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