Half-Kneeling Open Book

oec:half-kneeling-open-book

A mobility drill performed in a half-kneeling stance against a wall to improve thoracic spine rotation while locking the pelvis and lumbar spine.

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Also called: Half-Kneeling Thoracic Rotation, Wall Open Book, Half-Kneeling Wall Windmill, Open Book

How to do it

Set up in a half-kneeling position with your side closest to a wall, placing the knee closest to the wall on the floor and the outer leg forward with foot flat.
Position your body upright with hips tucked square, torso tall, and both arms extended forward at chest height with palms together touching the wall.

Reach the outside arm forward slightly to initiate smooth shoulder blade movement.
Open the outside arm horizontally away from the wall in a sweeping arc, rotating through your thoracic spine and chest.
Follow your moving hand with your head and eyes while keeping your front knee and pelvis completely stable and pinned facing forward.
Rotate until you achieve a comfortable stretch across the chest and upper back, ideally touching or approaching the wall behind you.
Pause briefly, then reverse the arc under control to return your palms together in the starting position.

Inhale to lengthen your spine before moving, exhale smoothly as you rotate open, and inhale as you return to the start.

Rotating through the pelvis and lumbar spine instead of the mid-back.: Squeeze the glute of the down knee and keep the hips locked facing straight ahead throughout the rotation.
Letting the front knee flare outward or cave inward.: Keep the forward foot firmly planted with the knee aligned over the second toe; place a foam roller between the knee and wall to provide tactile feedback if needed.
Cranking the shoulder into hyper-horizontal abduction without rotating the torso.: Ensure your breastbone turns with your arm rather than merely forcing your arm backward.

Place a folded mat or pad under the kneeling knee to protect against discomfort.
Stop within an active, pain-free range of motion if you experience anterior shoulder or lumbar pinch.

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