Open Book Thoracic Rotation

Upper BackBodyweight

The open book stretch is a mobility staple designed to unlock thoracic spine rotation. It relieves mid-back tightness and improves posture.

How to do it

1Lie on your side with knees stacked and bent at 90 degrees. Extend both arms forward on the floor at chest height, palms together.

2Slowly open your top arm up and over like opening a large book, tracing an arc behind you.

3Rotate through your middle back while keeping your knees locked together on the floor.

4Reach back as far as comfortable, opening your chest toward the ceiling.

5Pause at the end position for a few seconds, then smoothly return your top hand to the start.

6Complete all reps on one side, then switch sides.

Common mistakes

Lifting knees off the floor: keep your hips and knees locked in place so rotation comes only from the upper back.

Rushing the movement: execute the twist smoothly without jerking or forcing depth.

Shrugging shoulders: keep your shoulders relaxed and pulled down away from your ears.

Shortening range of motion: work into a full open position as long as you feel no sharp pain.

Breathing

Inhale as you open your arm back, expanding your ribs, and exhale smoothly as you return to the start.

Make it harder or easier

To regress: reduce your depth or place a pillow under your head for comfort.

To progress: hold the open stretch for 10-15 seconds at the end of each rep, taking deep belly breaths.

Variation: place your top hand behind your head and rotate your elbow back instead of an open arm.

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.