Open-books “Hard-style”

This is the original version of Open-books that I was introduced to long ago. This is a thoracic mobility drill, but you will also find stretch in your chest, shoulder, bicep, and ribcage. What makes this “Hard-style”? The hip position or the straight bottom leg puts your hip in the way, which creates a bit more torque and resistance to work through. Be sure to keep the top knee pinned to the ground and aligned above hip high. This will lock out your lower back so the rotation comes from your thoracic spine and not your lumbar spine. It’s subtle, but important. Use your breath. Inhale before you initiate your turn and deflate by exhaling all of your air into the end of the turn.  

Open-books “Hard-style”

• Lay on your left side with your bottom leg straight (think of your leg as an extension of your spine) and your top leg bent, knee on the floor.

• Position your top leg so your knee is higher than your hip, 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.

• Start with your top arm on the floor with your elbow pit at eye level and make a big right turn. 

• 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.