UPPER BACK & THORACIC 매트 위 • 초급 Discs: T2-T3, T3-T4, T4-T5, T5-T6, T6-T7, T7-T8, T8-T9

오픈북 흉추 가동성 스트레칭 (가슴 열기)

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.

생체역학 동작 다이어그램

THORACIC ROTATION OPENER

🎯 T-Spine & Rib Expansion

단계별 실행 가이드

임상 프로토콜

1 Lie on your side with hips and knees bent to 90 degrees to lock the lumbar spine in neutral.
2 Extend both arms straight out in front of you on the floor, stacking your palms together.
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 Follow your moving hand with your eyes and turn your head with the movement.
5 Keep your knees glued together on the mat. Pause for 3 to 5 seconds, exhale, and return palms together.

🎯

핵심 자세 포인트

✓ 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.

⚠️

주의해야 할 흔한 실수

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

🛑

금기 사항 및 중단 기준

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

Acute rib fracture or costochondritis severe acute flare

과학적 근거 및 참고문헌

임상 생체역학과 근거

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).

권장 처방 운동량

유지 시간 5 Seconds

반복 횟수 10 rotations per side

세트 수 2 sets

난이도 초급

시작 자세 매트 위

주동근 (타겟 근육)

Thoracic Facet Joints Pectoralis Major & Minor Intercostal Muscles

안정화 근육

Anterior Deltoid Rhomboids Transverse Abdominis