Open Book Stretch
Ask 100 people for a good stretch, and you might get 100 different answers. With at least 600 muscles in the human body, there is a lot of opportunity!
But not all stretches are created equal.
I like to look at stretches and exercises in terms of “bang for your buck.” For example, to stretch your back, you could sit in a chair and twist. However, thats low on the bang-for-your-buck scale. A good alternative to this would be the Open Book stretch.
The Open Book Stretch promotes spinal rotation with shoulder and hip mobility. It also can be a relaxing position to do some deep breathing exercises. As a physical therapy student on my clinical rotations, I often give this exercise to my patients who have limited range of motion, muscular back pain, and shoulder pain.
I recommend rotational movements all the time for people. In recent years, the medical system has not done a great job at promoting the idea that the human spine is not fragile. People have been told for years to avoid activities that make their symptoms worse, leading to reduced activity levels, more pain, and the cycle continues.
However, our backs are built with a surprisingly complex and rigid structure. Think about it this way: our backs are built to last us our entire lives. The muscles, bones, and connective tissue have evolved to allow us to run, carry heavy things, and support our body weight for decades. In fact, this tissue strengthens in response to loading.
Loading the spine is not risky. In fact, studies show that sedentary individuals are at a higher risk of low bone density and spine fractures compared to active individuals. When people injure their backs, it is often due to doing too much activity before the body has a chance to adapt. As an extreme example, I would say attempting a 200 pound deadlift without ever having lifted 100 pounds could be risky.
Alternatively, this stretch can be great for a weightlifter who only trains in the sagittal plane. Think running, deadlifting, squatting, etc. These are all movements with no side to side or twisting movement. The problem with only doing these movements is that out spine was built to bend, twist, side bend, and extend to allow us to move naturally. Often times, we forget this. An Open Book Stretch is a great place to start moving our spine how it is supposed to move.
What is it
Lay on your side with your knees slightly bent
Start with your arms out in front of you
Slowly separate your hands and “Open” like a book
Think about rotating through your spine, rather than getting all of the movement from your shoulder
You should feel a gentle pull throughout your back, hips, and shoulders. Obviously, this depends on what parts of your body you are limited in your range of motion. In tighter spots, you will feel more of a stretch.
Alternative Ways to Complete the Open Book Stretch
Bow and arrow stretch
This version is easier if you struggle to lay on your side, the idea is the same, but you sit in a chair and twist back like you are drawing an arrow. Make sure to follow your hand with your head and neck for maximum spine rotation.
For some people, this stretch can put too much strain on their shoulders that is “opening.” This would be the shoulder facing the ceiling when laying on your side. In this case, you can modify the stretch to a bow and arrow stretch.
Supine Windshield wipers
Another variation is the windshield wiper stretch. This can be accomplished by laying on your back with your knees bent. Then you gently drop your knees from side to side, hence the name! This one will target lower down on the spine.
Progression
After stretching a muscle, it’s a good idea to strengthen it. Think about stretching to gain a new range of motion, then strengthening that range of motion so you don’t lose it. For the open book exercise, a great progression to do this is a standing cable or band rotation.
Stand with your feet about shoulder width apart, or wherever you feel athletic.
Grab a cable or band, hold your arms straight out from your body, and twist.
Now that you have an idea of what the open book stretch is, what benefits you can get from it, and some progressions and regressions, get after it! Your body will thank you when it starts moving a little bit better.
Image sources:
https://experiencelife.lifetime.life/article/expert-answers-safe-rotational-exercises/
https://www.hcf.com.au/health-agenda/body-mind/physical-health/three-easy-stretches
https://www.youtube.com/watch?app=desktop&v=Hthq1M9PTL00
https://workoutlabs.com/exercise-guide/cable-core-rotation/
Additional Link:
https://backmusclesolutions.com/blogs/the-ql-blawg/the-open-book-stretch