Open Book Stretch
Description
The open book stretch is a side-lying mobility drill where you lie on your side with arms together in front, then "open" the top arm across your body to the opposite side, rotating the thoracic spine. It targets thoracic rotation specifically while keeping the lower back stable. One of the best drills for thoracic mobility.
Equipment Required
Open Book Stretch Instructions
- Lie on your right side with knees bent at 90 degrees, stacked on top of each other.
- Extend both arms straight out in front of you at shoulder height, palms together.
- Keep your knees stacked and pinned to the floor throughout the movement.
- Inhale and slowly rotate your top (left) arm up and over toward the opposite side.
- Continue rotating until your left hand reaches the floor on your left side (or as close as possible).
- Look at your top hand throughout the rotation. Your head and chest follow the arm.
- Hold the open position for 2 to 3 breaths. Feel the stretch through your chest and thoracic spine.
- Slowly return to start. Repeat 5 to 8 times per side.
Open Book Stretch Form & Visual
Open Book Stretch Benefits
- Targets thoracic spine rotation specifically
- Keeps the lower back stable while mobilizing the upper back
- Stretches the chest, lats, and obliques
- Excellent warm-up for rotational sports
- No equipment needed
- One of the best thoracic mobility drills
Open Book Stretch Muscles Worked
- Thoracic spine rotators
- Pectoralis major (stretched)
- Latissimus dorsi (stretched)
- Obliques
- Anterior deltoid (stretched)
Open Book Stretch Variations & Alternatives
- Standing Upper Body Rotation
- Seated Rotation Stretch
- Quadruped Open Book
- Open Book with Strap
- Thread the Needle (similar)
