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What is open book exercise good for?
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Book openings are great for improving mobility through the spine, particularly through the thoracic region. They are also a wonderful stretch for the chest and provide great shoulder mobility.
The open book mobilization can help to improve thoracic mobility while opening up the chest and frontal shoulder muscles.
What is open book position?
Start with both arms extended out in front of you.Next, raise your top hand toward the ceiling and then eventually open all the way to where you are looking over your shoulder. “Open book.” Your hips stay still throughout this movement. For a greater stretch in your arms, actively reach fingertips away from you.
How can I improve my thoracic spine extension?
Below are a number of exercises that have proven effective in increasing thoracic extension and rotation.
Thoracic Extension w/ Roller & Bar. This is a great drill to improve thoracic extension.
What is open book exercise good for? – Related Questions
How do you unlock your thoracic spine?
Lace your fingers and place your hands behind your head to support the neck and gently arch backwards dropping the shoulder to the floor. You can repeat this on the same segment for a few reps and move upwards to the next.
How do you loosen a tight thoracic spine?
What limits extension of the thoracic spine?
The positioning of the ribs and spinous processes greatly limits flexion and extension of the thoracic vertebrae.
How can I train my spinal extension?
Why is there limited extension in the thoracic spine?
Flexion and extension movement ranges of the thoracic spine are limited relative to the cervical (neck) and lumbar spine (lower back), largely due to the attachment of the rib cage.
What muscles help with thoracic extension?
Thoracic Erector Spinae group ie Iliocostalis; Longissimus; Spinalis– the main extensor (backward bending) muscle of the thoracic spine, located on either side of the vertebral column. The erector spinae is most massive in the lumbar and thoracic regions.
What causes tight thoracic muscles?
The muscles around your thoracic spine can become tight due to a sedentary lifestyle, especially if you spend considerable time hunched over a computer. Your thoracic spine becomes rounded forward, limiting rotation and extension movements.
What causes poor thoracic mobility?
The thoracic spine is made for mobility – to flex, extend and rotate. Since the thoracic spine should be highly mobile, there is also the ability to lose mobility by staying in sedentary positions, or a lack of movement, often caused by the typical posture at an office or sedentary job.
There are a variety of ways to do this, though one simple stretch can work wonders, and it’s easily overlooked. Hanging is a great way to help decompress the spine and can help even if you’ve done nothing more than just sit at your desk all day.
What happens if you hang everyday?
As an everyday exercise, dead hangs are often overlooked. But hanging from an overhead bar will not only help your spine and give your muscles a much-needed stretch, but it can actually lower your risk for deadly cardiovascular and respiratory diseases too.
How can I decompress my spine at home?
Is hanging by your hands good for your back?
A dead hang may decompress and stretch out the spine. It may be beneficial if you sit often or need to stretch out a sore back. Try hanging with straight arms for 30 seconds to one minute before or after your workout for best results.
How long should you hang to decompress your spine?
How long should I hang to decompress my spine? You can hold a hang for about 1-3 minutes or more depending on your abilities. Keep proper form and posture when hanging.
How do you decompress your spine while sitting?
Is it good to decompress the spine?
Decompression Therapy Can Help Your Spine Heal From Chronic Pain. Some treatments only address acute flare-ups, but spinal decompression also tackles chronic pain. That’s because it addresses the cause of your pain, not just the symptoms. This helps your body heal itself without surgery or other invasive procedures.
Lie on your back, and bend your knees slightly, putting a pillow beneath them at a 30-degree angle to support your lower back and decompress the spine. Add a pillow to support your neck and keep your head in a neutral stance.
