Side-Lying Open Book | Self-stretch in 3D
Side-Lying Open Book: side-lying, rotation of the upper back and chest. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Side-lying · Rotation of the upper back and chest
A dynamic stretch for the rotation of the upper back and chest, moving through a gradually larger range. It can also be used to prepare before exercise.
Starting position
Lie on your left side with the hips and knees bent and together. Reach both arms forwards in front of the chest.
Movement phases
1. Set up
Keep the knees together on the floor so the pelvis stays still.
2. Small openings
Lift the top arm to the ceiling and lower it behind you as the chest opens. Bring it back and repeat.
3. Larger range
Without the knees separating, gradually open the chest further.
4. Smaller and stop
Make the movement smaller and stop with the arm in front of the chest.
What to check yourself
Check that the top knee does not lift and turn the pelvis with it, and that there is no shoulder pain.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
References and scope
Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.
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