Physiotherapy expert suggests this specific back stretch for persistent upper back rigidity
In the realm of fitness and wellness, the Book Opening Exercise has gained popularity as a versatile stretch that offers a multitude of benefits. This exercise, recommended by chartered physiotherapist Helen O'Leary, founder of Complete Pilates, is a great addition to any stretching routine.
The Book Opening Exercise is designed to alleviate upper-back stiffness while promoting full spine mobility. To perform the exercise, one lies on one side with hips and knees bent. The top arm reaches up and behind, while the knees are pressed together to resist the torso's rotation. The exercise stretches the muscles of the chest (pectoralis major), shoulders (anterior deltoids), and the muscles along the side of the torso (serratus anterior and obliques).
To execute the exercise effectively, it is advisable to slide the knee of the top leg down into the bottom leg and slightly slide the knee forward to prevent excessive rotation of the hips. This movement allows for a more targeted stretch and ensures a safer exercise.
The exercise involves rotating the chest to face up and letting the head follow the hand with the gaze. Initially, one can move in and out of the stretch, and later, hold it for two or three breaths. For a gentler release, bending the elbow before bringing the arm back across the body can be beneficial.
It's worth noting that pregnant women should approach this exercise with caution, as it may not be ideal. Modifications such as doing a seated version or a version down on one knee with one foot on the floor in front can be made to accommodate pregnancy.
Propping the arm with pillows can help relax into the stretch, and fighting the stretch can cause muscles to contract, preventing a deep relaxation into the exercise. The top arm position can be modified to suit individual needs, such as sliding it across the chest like firing a bow and arrow, extending the elbow, or drawing a circle over the head.
The reach depends on the individual's shoulder mobility, and the exercise is repeated 5 times on each side. It's essential to remember that the stretch may feel different on each side, and it's okay to spend more time or do more reps on the side that requires more attention.
In addition to the Book Opening Exercise, reading guides on the best hip stretches, hip-strengthening exercises, and yoga mats for a supportive stretching routine can further enhance the effectiveness of your stretching regimen. Happy stretching!
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