Mobility · Body
Open book
Lie on your side, head on a pillow, hips and knees bent about 90 degrees with a pillow or roller under the top knee. Reach both arms forward at shoulder height. Breathe out and sweep the top arm in an arc toward the floor behind you, eyes following the hand; the knee stays down, only the upper back turns. Hold 5 seconds and return. If the shoulder hurts, keep the arm at or below shoulder height or bend the elbow.
- Trains
- Upper-back rotation
- Dose (suggestion)
- 2 × 6 per side, 5 s hold
- Count
- Reps with the top hand reaching the floor and the knee still, out of N
- Stop signal
- Stop: pain 3 out of 10 or more, pain spreading into an arm or leg, numbness, or more pain the next morning.