Open Book Stretch
Also known as: Side-Lying Thoracic Rotation, Open Book Thoracic Rotation, Open Book
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Description
The open book stretch rotates the upper back from a side-lying position with the hips and knees bent and stacked. Open the top arm across the body while the knees stay together, allowing the chest and gaze to follow the hand, then return slowly to the palms-together starting position.
How to Perform
- Lie on your side with the hips and knees bent and the knees stacked.
- Extend both arms in front of your chest with palms together.
- Keep the knees together and open the top arm in an arc across your body.
- Let the upper back rotate and follow the moving hand with your gaze.
- Stop within a comfortable range, then return the hand slowly to the other palm.
- Repeat, then change sides.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Use a thin head support if it helps your neck stay comfortable.
- Place a towel between the knees if you need a clearer contact point.
- Let your eyes follow the hand at a comfortable speed.
- Aim for a mild stretch across the chest and upper back.
- Use the same movement time on both sides.
Common Mistakes
- Separating the knees or rolling the hips backward.
- Forcing the top shoulder toward the floor.
- Creating most of the rotation in the lower back.
- Shrugging the shoulders toward the ears.
- Rushing the opening and return.
- Holding the breath through the movement.
Recommended Exercises
Explore exercises related to Open Book Stretch for chest training and similar movement patterns.
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