Free Back Pain Exercises Physiotherapie-Bibliothek
UPPER BACK & THORACIC Bodenmatte • Anfänger Discs: T2-T3, T3-T4, T4-T5, T5-T6, T6-T7, T7-T8, T8-T9

Open Book (Seitlage BWS-Rotation)

Prolonged computer use locks the rib cage and thoracic spine into rigid flexion. The Open Book isolates thoracic spine rotation without allowing compensatory lumbar twisting, freeing up facet joints from T1 to T10 and expanding chest capacity.

BIOMECHANISCHES BEWEGUNGSDIAGRAMM
Clinical back pain images demonstration - THORACIC ROTATION OPENER
THORACIC ROTATION OPENER
🎯 T-Spine & Rib Expansion

Schritt-für-Schritt Ausführung

KLINISCHES PROTOKOLL
  1. 1 Lie on your side with hips and knees bent to 90 degrees to lock the lumbar spine in neutral.
  2. 2 Extend both arms straight out in front of you on the floor, stacking your palms together.
  3. 3 Inhale and slowly lift your top arm up toward the ceiling and all the way over to the opposite side like opening a book.
  4. 4 Follow your moving hand with your eyes and turn your head with the movement.
  5. 5 Keep your knees glued together on the mat. Pause for 3 to 5 seconds, exhale, and return palms together.
🎯

WICHTIGE HALTUNGS-HINWEISE

  • ✓ Keep your knees pressed together on the mat to ensure the rotation occurs in your upper back, not your hips.
  • ✓ Place a yoga block or pillow between your knees for extra lumbar stability.
⚠️

HÄUFIGE FEHLER

  • ✗ Do not let your top knee lift away from the bottom knee as you rotate open.
  • ✗ Avoid rushing the movement.
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KONTRAINDIKATIONEN & WARNUNGEN

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Acute rib fracture or costochondritis severe acute flare
WISSENSCHAFTLICHE GRUNDLAGEN & QUELLEN

Klinische Biomechanik & Evidenz

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
KLINISCHE DOSIERUNG
Haltedauer 5 Seconds
Wiederholungen 10 rotations per side
Empfohlene Sätze 2 sets
Schwierigkeit Anfänger
Ausgangsposition Bodenmatte
ZIELMUSKELN
Thoracic Facet Joints Pectoralis Major & Minor Intercostal Muscles
STABILISIERENDE MUSKELN
Anterior Deltoid Rhomboids Transverse Abdominis