Open book – how to do it right
Lie on your side, knees bent, open your top arm back like a book page.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Lie on your side, hips and knees at 90°, knees stacked.
- Arms together in front, top arm long.
- Open your top arm back in a wide arc, head follows.
- Knees stay together – breathe out and let go.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds. Then switch sides – BLOX tells you when.
If something niggles
Don’t fancy the floor? Then do Lying twist instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.