Thoracic Open Book tutorial
The open book is a gentle rotation for the middle of the spine (the thoracic spine). You lie on your side and open your top arm like the page of a book. It is especially helpful for desk workers.
How to perform
- Lie on your left side with your knees bent toward your chest and a cushion under your head.
- Stack your arms straight out in front of you.
- Keep your knees together and on the floor.
- Slowly lift your right arm and open it back behind you, following it with your eyes.
- Pause, then return slowly; switch sides after your reps.
Breathing: Exhale as you open the arm and inhale as you return.
Key tips
- Keep your knees down so the rotation comes from your upper back.
- Open only as far as is comfortable; your hand does not need to reach the floor.
- 8 to 10 slow reps per side is enough.
Common mistakes
- Letting the knees separate or lift.
- Flinging the arm back quickly.
- Holding your breath.
Safety: If your shoulder hurts, bend the arm or shorten the range. See a doctor if pain persists.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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