Open Book Windmill

OPEN BOOK WINDMILL

The open book windmill exercise is used to mobilize the thoracic spine. Start by going into a half kneel position parallel to a wall. Sandwich a yoga block or foam roller between your front knee and the wall. Raise both arms in front of your to 90 degrees shoulder flexion. Rotate your torso to reach behind you with the arm furthers from the wall and return to starting position. Proceed to then reach backwards with the arm closest to the wall by reaching up then back while rotating through the thoracic spine. Return to the starting position to complete a repetition.

Structures involved:

• thoracic spine

• trapezius

• serratus posterior superior

• multifidus

related conditions:

• upper cross syndrome

• shoulder impingement

• rotator cuff tendinitis

• thoracic hypomobility

• text neck

• Dowager’s hump

• thoracolumbar syndrome

• cervicothoracic junction dysfunction

Exercise videos