Open-books “Easy-style”
There are many varieties of Open-books, this is the most basic variation and a great jumping off point. Open-books are a mobility drill for your thoracic spine. Your thoracic spine is the segment of your spine that your ribs attach to. It is an important section of the spine where you create, flexion, extension, and rotation. When your thoracic spine moves well your shoulder and neck will also move well. This is a “for the rest of your life” type of stretch. It is easy to do; it feels good, and will help your move better at the shoulder in your overhead lifts e.g. Pull-ups, Military Press, Handstand Push-up etc. This is also a chest, bicep, and shoulder stretch. There is lots going on here. Take your time, use your breath to deflate into the end range of each rep. Go slow.
Open Books “Easy-style”
Lay on your left side with your legs together, knees bent.
Position your legs so your knees are higher than your hips, this will help to lock out your lumbar spine, so there is limited rotation there. We want to turn your thoracic spine and open your chest, not wrench on your lower back.
Hold your top knee down on the floor with your bottom hand.
If your head were at 12’oclock, position your top arm pointing at 3’oclock.
Your shoulders should be stacked on top of each other. Turn your arm, head, and torso and reach for 9’oclock. Reach and turn as far as you can go.
Exhale as you turn.
Return to the start position and continue to make the prescribed number of reps.
You should open up as you go, no need to force it. You’ve got what you have got, but it will improve.
Note: a head support can be helpful in making this more comfortable for a person with restrictions. A half foam roll works or a towel rolled up to support your head.
