Open book

You need

How to do it

1. Basic exercise
2. Focus: enhances thoracic mobility and
3. spinal segmentation while opening the shoulders and chest.
4. **Position:**kneeling on the floor with your right side facing a wall. Hips are square and stable, with the right knee down and the left foot forward. Lengthen your spine and align your head comfortably.
5. Begin with your arms relaxed and open in front of your chest, palms
6. facing each other and hands apart.
7. Inhale
8. to initiate the movement, allowing your left arm —the one farther from
9. the wall— to open outward and backward. Lead the twist from your thoracic
10. spine, rotating your upper back progressively while keeping your pelvis
11. still.
12. Exhale as you complete the rotation, guiding your left hand
13. toward the wall as your gaze follows your hand.
14. Return by inhaling and
15. slowly bringing your arm forward, reversing the spinal rotation segment
16. by segment.
17. Repeat on the opposite side.
18. Progression
19. **Position:**kneeling on the floor with your right side facing a wall. Left knee down and right foot forward.
20. Before the basic exercise: inhale, exhalewhile moving the right arm along the wall with a circle upwards and backwards, inhalewhile bringing back the arm.
21. Basic exercise.
22. Repeat on the opposite side.