Smart Workout Diary

Open Book

The Open Book Stretch is a side-lying thoracic rotation mobility exercise. It primarily improves movement through the upper back while gently involving the chest and shoulders. It can support posture, upper-body mobility, and comfortable rotational movement.

Demonstration

Open Book — demonstration 1
Open Book — demonstration 2

Instructions

  1. Set up: Lie on one side with your hips and knees bent to about 90 degrees. Stack your knees and extend both arms straight ahead at shoulder height, palms together.
  2. Stabilize: Keep your knees together and gently brace your abdomen so your pelvis stays still.
  3. Open: Inhale, then slowly sweep the top arm in a wide arc across your body toward the floor behind you, allowing your chest and upper back to rotate.
  4. Return: Exhale as you bring the arm back to the starting position with control. Perform the desired repetitions, then switch sides.
Muscle Group
Upper Back
Other Muscle Groups
Chest
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the knees stacked: Let the rotation come from the upper back rather than rolling the hips backward.
  2. Move slowly: Use a comfortable range of motion and do not force the top shoulder to the floor.
  3. Breathe with the movement: A relaxed exhale during the opening phase can help you rotate smoothly.
Exercise library