← EXERCISE LIBRARYMobility

Thoracic Open Book

Restores rotation to the mid back — the range that, when missing, gets stolen from the lower back and shoulders.

DIFFICULTY
Beginner
EQUIPMENT
Mat · Bodyweight
PRIMARY MUSCLES
Lower back · Obliques
ALSO WORKS
Chest
HOW TO DO IT
  1. 01Lie on your side, knees bent to 90° and stacked, arms straight out in front.
  2. 02Keep the knees pinned together — a foam roller or cushion between them helps.
  3. 03Rotate the top arm up and over, following it with your eyes, until the shoulder blade reaches the floor.
  4. 04Breathe out at end range, then return slowly. 8 reps per side.
COACHING CUES
  1. 01The knees must not move — if they do, you're rotating from the lower back.
  2. 02Exhale into the end range instead of forcing it.
  3. 03Follow your hand with your eyes to bring the neck along.
COMMON MISTAKES
  1. 01Letting the knees separate and faking range through the lumbar spine.
  2. 02Bouncing at end range.
  3. 03Rushing — this responds to slow breathing.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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