Half Kneeling Open Book and Windshield Wipers

Instructions

1. Start in a half-kneeling position next to a wall.

2. Place the forward knee on the outside, furthest from the wall.

3. Position a small foam roller between that forward knee and the wall.

4. Press the knee gently into the foam roller so it stays in place.

5. Bring both arms straight out in front of you or stack the hands together in front of your chest to begin the open-book motion.

6. Rotate your upper body away from the wall into an open book.

7. Let the top or inside arm follow the rotation so your chest opens while the knee continues pressing into the foam roller.

8. After returning, continue moving that inside arm in a large arc overhead.

9. Reach the arm up and around facing the wall with control without letting it touch the wall.

10. Return the arm back through the same path with control.

11. Reset to the starting position and repeat.

12. Switch sides if needed.

Common Compensations

• Do not let the forward knee lose pressure into the foam roller.

• Do not let your pelvis twist excessively as you rotate.

• Do not shrug the moving shoulder toward your ear.

• Do not arch your low back to make the arm go farther overhead.

• Do not let the moving arm touch the wall if the goal is controlled clearance.

• Do not rush the rotation or overhead arc.

Extra Info

• You should feel this mostly in the upper back, rib cage, shoulders, and trunk.

• You may also feel the hips and core working to keep the half-kneeling position steady.

• The foam roller adds a stability and alignment challenge to the lower body while the upper body rotates.

• The goal is controlled thoracic rotation and shoulder motion without losing pelvic control.

• You should not feel sharp pain in the shoulder, neck, low back, hip, or knee.