Here's what you probably didn't know about shoulder, neck, or mid-back pain: treating the thoracic spine (that middle portion of your upper and middle back between shoulder blades) is key to helping you feel better. Thoracic spinal segments and the shoulder girdle are closely interconnected mechanically. They are close in proximity (anatomically speaking), and movements of one component affect the other.
For anyone with shoulder pain, neck pain, or pain around the scapulae (shoulder blades), improving thoracic spinal mobility always seems to help.
One of my go-to moves I have clients do to help get better movement in the middle portion of the spine is called "Open Book". This improves thoracic rotation specifically. You will also get a great stretch in your chest and arm in the “open” position of this move as well. The goal is that when you improve spinal mobility, mechanics of other body parts in the region (i.e. the shoulder or neck) function and feel better too!
Here are the details about Open Book:
How to perform: Lie on your side. (You may rest your head on a pillow if you need neck
support.) Start with both arms extended out in front of you. Next, raise your top hand toward the ceiling and then eventually open all the way to where you are looking over your shoulder.
Your hips stay still throughout this movement. For a greater stretch in your arms, actively reach fingertips away from you. Perform this movement five times each side.
Helpful tip:
If having an outstretched arm feels too difficult or causes any discomfort in your shoulder, place your top hand behind head to keep your elbow bent.
The next time you give Open Book a try, notice if that helps you feel any different than before you started. And if you want more professional guidance to help you eliminate pain and feel your best, my MindBody Reboot does exactly that by providing
customized programming to help clients reach their fitness goals.
Leave a comment below and let me know how Open Book works for you. Cheers to simple and effective motion!