Open Book Stretch

Thoracic Spine, Chest, Rotator CuffBodyweight

A side-lying thoracic rotation stretch designed to open up the chest and improve upper back and shoulder mobility.

How to do it

1Lie on your side with knees bent at 90 degrees, stacking your arms straight out in front of you with palms together.

2Slowly lift your top arm in a wide arc up and over, rotating your chest as you follow your hand with your eyes.

3Rest your top arm toward the floor on the opposite side, opening your chest completely.

4Keep your knees pinned together and resting on the floor throughout the movement.

5Pause for a second at full extension, then smoothly return your arm to the start position.

Common mistakes

Letting your knees lift or slide apart, shifting rotation from your thoracic spine into your lower back.

Rushing the movement with momentum rather than controlled thoracic opening.

Throwing your head back, putting strain on your neck.

Breathing

Inhale in the starting position, then exhale slowly and fully as you open your chest and sweep your arm over.

Make it harder or easier

To make it easier, squeeze a foam roller or pillow between your knees to keep your hips locked.

To make it harder, hold the fully opened position for two to three breath cycles.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.