Book Openings can be done focusing on the spine and shoulder (Option 1) or adding in an arm stretch (Option 2). This is a safe exercise for most people, unless you have been advised against thoracic extension and rotation or lying on your side is uncomfortable – as ever, check with your teacher if you’re not sure.
Option 1 is the better option if you have rotator cuff or other shoulder issues.
- Start lying on your side, head supported, right up on the tip of your underlying shoulder. Knees bent at 90 degrees, spine in its neutral position. You can hold onto your top knee for stability – you want to keep your lower body stable throughout the exercise for maximum benefit.
- Your hand is in a “swoon” position on your forehead. Breathe in to prepare and then exhale and rotate your head, shoulder and chest open. Inhale to return and repeat 5-6 times before rolling to the other side. Make sure you keep your upper arm (your humerus) in its joint – think about opening the shoulder where your hand is rather than the elbow.
Inhale to return and repeat 5-6 times before rolling to the other side.
