Open Book — Thoracic Rotation
Gentle rotation for the thoracic spine and rib cage.
- Thoracic spine
- Rotation
- Rib cage
- Shoulder
Purpose
Improve thoracic rotation and rib-cage mobility.
Starting position
Lie on your side with hips and knees bent to about 90 degrees and knees stacked. Extend both arms forward at shoulder height with palms together and support your head in a neutral position.
How to perform
Keep the knees stacked and open the upper arm in a wide arc towards the opposite side while the chest rotates. Follow the hand with your eyes only as far as it feels comfortable, then return slowly. The movement should come mainly from the thoracic spine rather than from letting the pelvis roll backwards.
Breathing
Exhale as you open and rotate, inhale as you return. Alternatively take one calm breath in the open position.
What to pay attention to
Knees stay together, the pelvis stays stable and the shoulder stays relaxed. Do not force the hand to the floor.
Common mistakes
Rolling the pelvis backwards, forcing the shoulder, rotating the neck excessively, and holding the breath.
Dosage
6–10 slow repetitions per side, or hold the final comfortable position for 15–30 seconds.
Instructions
How to do it
Lie on your side with hips and knees bent. Slowly open your top arm backwards while keeping your knees together.
Dosage
2 x 8 per side
Important
Do not force your shoulder to the floor.
Common mistakes
- Lifting the knees apart
- Fast, swinging movement
- Holding your breath
- Tilting the pelvis backwards
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.