Open Book Stretch

Description

How to Do Open Book Stretch

1. 1
   Setup

   Lie on your left side with your knees bent at a 90-degree angle, stacked directly on top of each other. Keep your hips aligned and your left arm extended straight out in front of your chest.

2. 2
   Setup

   Stack your right arm directly on top of your left arm, palms together, maintaining a neutral spine.

3. 3

   While keeping your knees and hips stacked, slowly lift your right arm and open it towards the right side, rotating your upper back and head to follow your hand.

4. 4

   Continue to open your right arm until your right shoulder blade is close to or touching the floor, feeling a stretch in your chest and thoracic spine. Take a deep breath here.

5. 5

   Exhale as you slowly return your right arm to the starting position, stacking it back on top of your left arm.

6. 6

   Complete all repetitions on one side before switching to the other side.

Tips

• Keep your lower body stable by pressing your knees together throughout the movement to isolate the thoracic spine rotation.
• Focus your gaze on your moving hand to encourage a deeper rotation through your neck and upper back.
• Inhale as you open your arm and exhale as you return, using your breath to deepen the stretch and relax into the rotation.
• If your top knee lifts, place a yoga block or pillow between your knees to help maintain stability and prevent your hips from rotating.

Common Mistakes

• ×Allowing the hips to rotate with the torso reduces the intended thoracic stretch; fix this by actively pressing your knees together and keeping your hips stacked.
• ×Rushing the movement and using momentum rather than controlled rotation limits the effectiveness of the stretch; fix this by moving slowly and deliberately, focusing on spinal articulation.
• ×Not following the hand with your gaze restricts neck and upper back rotation; fix this by consciously turning your head to watch your moving hand throughout the opening phase.