Thoracic Rotation (upper back)- The Open Book
One of my go-to exercises to help improve mobility of the middle and upper back is the “Open Book” stretch. This works on rotation in the thoracic spine as well as opening up the front of the chest and shoulder. It is great for those of us who spend a lot of time sitting at a desk and have developed some tension and stiffness in the upper back.
How-To Steps:
- Start by laying on your side, bend your hips and knees in front of you to 90 degrees. Place your arms straight out in front of your chest with your hands together.
- Keep the bottom arm on the floor and reach the top arm backwards toward the floor, opening up the chest, following with your head.
- Think about bringing your shoulder blade down to the floor.
*Maintain the position for 5-10 seconds and return slowly to the starting position. Repeat 5 times per side.
*Never do an exercise that causes you pain*
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