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Exercise Library / Thoracic Spine Rotation (Open Book)

Thoracic Spine Rotation (Open Book)

The open book rotates your upper back while you lie on your side.

Mobility & Flexibility

What this exercise does

The open book rotates your upper back while you lie on your side. It loosens the mid-spine, which supports turning to look behind you.

At a glance

Body part
Back
Muscles worked
Upper Back, Thoracic Spine
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Lie on your side with your knees bent at 90 degrees and your arms straight in front, palms together.
  2. Keep your knees together.
  3. Lift your top arm and open it like a book, rotating your chest toward the ceiling.
  4. Follow your hand with your eyes.
  5. Return slowly. Do 6 to 8 on each side.

Common mistakes

  • Letting the knees fall apart.
  • Forcing the rotation.
  • Holding your breath.

Make it easier or harder

Make it easier

Open only partway.

Make it harder

Pause for a few breaths at the open position.

Keep it safe

Move within a comfortable range. Support your head with a pillow if needed.

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