Side-Lying Open Thoracic Book

1. Starting Position:

   • Lie down on your side on a comfortable surface, like a mat.

   • Ensure your body is aligned straight from your head to your feet.

2. Leg Positioning:

   • Bend your knees at a 90-degree angle and keep them stacked on top of each other.

   • Your feet should be in line with your hips.

3. Arm Positioning:

   • Extend your bottom arm out in front of you on the ground, shoulder height.

   • Keep your top arm bent at a 90-degree angle, fingertips resting on your chest.

4. Movement:

   • Inhale deeply.

   • As you exhale, slowly rotate your upper body, opening up your top arm toward the ceiling while keeping your legs stacked.

   • Allow your upper body to follow your arm in a twisting motion. Your gaze should follow your arm as it moves.

5. Stretch:

   • Hold this position for a few seconds, feeling the stretch through your chest and shoulders.

   • Ensure your knees stay together and in contact with the ground.

6. Return:

   • Inhale, and gently bring your top arm back across your chest to the starting position.

   • Repeat the movement 5-10 times on this side.

7. Switch Sides:

   • After completing the repetitions, carefully flip over to the other side and repeat the exercise.

Tips:

• Maintain a slow and controlled movement to fully benefit from the stretch.

• Focus on breathing throughout the exercise to enhance relaxation.

• If you feel any discomfort in your back or shoulders, adjust the movement or stop as needed.