side lying open book stretch

Bring one knee up to form a 90 degree angle at the hip and the knee. Side-lying rotation with a reach involves thoracic mobility while reaching upward with one hand.

T Spine Rotation With Reach Functional Movement Systems

Lie on the right side of your body on the floor bring your palms.

. In a slow and controlled movement twist the trunk back tow. The open book is fantastic for loosening that area. For a greater stretch in your arms actively reach fingertips away from you.

How to do Side Lying Rotation Stretch. 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. Then slowly pull your hands back across your chest and drop to the opposite side.

Keeping the top knee bent and in contact with the foam roll focuses the stretch on the thoracic. Lie on the side with knees bent and arms extended. Side Lying Open Door.

You should feel a nice gentle stretch through your mid-back region. Mobilise the upper spine Stretch out the chest muscles and stabilise the shoulder blades. Now bend your right knee 90 degrees and rest knee on the medicine ball.

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. Your legs will stay in their current position. You may also.

Place bottom hand on knee. Try to feel rotation through your upper back from bottom of the ribs to the top of the shoulder blades. Open Book Side lying thoracic spine rotations How to perform the movement.

Lying on your side with your knees and hips slightly bent and your hands and arms together at 90 degrees from your body. Next place both hands together and rest them on the ground with arms perpendicular to your body. This stretch will help improve mid back flexibility.

Lie on your side with your arms lying perpendicular to your torso. Like an open book. July 26 2016.

Stack shoulders hips knees and ankles one on top of the other. Lie on one side with your knees bent and arms straight out in front of your shoulder joint. 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.

Place your arms and. Clasp your hands on top of each other. This exercise improves thoracic spine mobility.

This exercise helps to loosen up your Thoracic spine. Overly tight chest muscles pull your shoulders forward and round your upper back. 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.

Open book Your hips stay still throughout this movement. One of them is the Side-Lying Thoracic Rotation with Open Book I was concerned this might not be safe for me because of the spinal rotation thats involved. Make sure you follow your arm movement with your head keeping eyes focused on the hand through the entire exercise.

With your arms fully extended across the floor begin exercise by slowly raising your top arm left arm in this case. Start lying on right side with knees bent up at chest level. Begin lying on your side with a foam roller parallel to your body.

Lie on side with knees bent and in line with hips. Aisha Lord Ryan MSPT DPT. Repeat 10 times on each side.

How to do Side-Lying Chest Opener. Lying flat on your back to stretch your hamstrings will reduce your tendency of bending forward at the spine to touch your toes. Slowly lift your top arms towards the ceiling rotating through your chest and upper back as far as you can.

Lie down on your right side with a foam roller parallel to your body. A message from Dr. This is a self-stretch and mobility exercise for T-Spine rotation incorporating active reaching.

While side lying flex the top hip above 90 degrees and to keep the pelvis stacked to support the knee with a foam roll or medicine ball if needed. 6 Side-Lying Open Book. Side Lying Open Book Stretch.

Stack knees and hips. Start by lying on your side with your knees bent and raised to hip height. 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.

When performing the open book keep knees stacked and from belly button down still. The open book stretch targets the upper back rib cage chest and shoulders. Put top leg over the foam roll with knee bent at 90 degrees.

Would very much like your opinion on this. 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. Once you are in a full rotation deep diaphragm breath into the upper back and when breathing out completely relax and rotate further.

Theyll repeat this several times before switching and repeating on the other. The head is supported by a pillow or towel roll. Ensure head and neck are in line with the spine.

Lie down on your left side and place a medicine ball on the ground a foot in front of your stomach at belly button level. The side-lying open book is our favorite upper body posture opener. Place your hands on top of one another and extend in front of chest.

Side-Lying Rotation With Reach. Guiding with top hand roll your back until its flat and top hand is palm down on the floor behind you. Slowly reach your top hand forward as far as you can.

Lie on your right side on an exercise mat. While on your side and your top leg propped up youll begin with both arms stretched out in front of you. Perform this movement five times each side.

Stretch top hand out to floor keeping elbow straight and shoulder 90 degrees to body. It targets the most commonly stiff area of your shoulders -- your chest muscles. You shoulder feel a stretch along the front of your chest and mid spine.

How to do Side Lying Lat Stretch. Extend your left arm straight overhead so that it is almost parallel to the floor. 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.

Next raise your top hand toward the ceiling and then eventually open all the way to where you are looking over your shoulder. Lying on your right side with your head on a cushion. This exercise will.

Begin by lying on your side with knees bent and hands together directly in front of you.

Open Book Exercise Youtube