Animated stretch preview.
spine
Open Book Rotation
Step-by-step instructions
- 1Set up in a stable position with enough space to move slowly and breathe comfortably.
- 2Lie on one side with knees stacked and open the top arm like a book.
- 3Follow your hand with your eyes if it feels good. Keep the knees heavy so the twist stays in the upper back.
- 4Hold the stretch for 90 seconds, then release gradually and notice how thoracic spine feels before repeating or switching sides.
Voiceover
Follow your hand with your eyes if it feels good. Keep the knees heavy so the twist stays in the upper back.
Follow your hand with your eyes if it feels good. Keep the knees heavy so the twist stays in the upper back.
Focus areas
Description
Adult doing open book thoracic rotation on side, clear mat-based mobility image.
Benefits
- Targets thoracic spine, chest with a clear, repeatable setup.
- Restores gentle movement through the spine without forcing end range.
- Fits into short routines because the working time is 2 minutes or less for most sessions.
Tips
- Keep the breath smooth and reduce the range if thoracic spine starts to guard.
- Use a wall, chair, strap, block, pillow, or towel if support makes the position calmer.
- Let chest stay relaxed so the stretch does not turn into a bracing exercise.
Common mistakes
- Moving quickly instead of letting each segment and breath guide the range.
- Bouncing, yanking, or trying to make the stretch feel intense immediately.
- Ignoring numbness, tingling, dizziness, sharp pain, or joint pinching.
Contraindications
- Skip or modify this stretch if it reproduces sharp pain, numbness, tingling, dizziness, or symptoms that travel away from the stretched area.
- Get qualified medical guidance before stretching around recent injuries, surgery, unexplained swelling, severe pain, or diagnosed conditions that limit movement.
Programs
Programs with Open Book Rotation
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