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Seated Open Book Breathing

BeginnerMobilityTier T0

Combine gentle rotation with rib breathing while seated. Opens up stiff mid-back and improves rotation range.

Targets: Thoracic Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

chair

Home Options

  • book + chair

Dosage

2

Sets

8

Reps / Time

30 sec

Rest

slow and controlled

Tempo

Step-by-Step Guide

Set up

  • Sit tall in a chair with feet flat
  • Cross your arms lightly on your chest
  • Keep your head facing forward initially

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Rotate your ribs gently to one side

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Keep hips facing forward

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Breathe in as you hold the rotation

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Feel the stretch in your mid-back ribs

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Exhale and return to center

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Repeat to the other side

Breathing

  • Inhale while holding rotation
  • Exhale while returning to center

Form Cues

  • Rotate from mid-back not shoulders
  • Keep hips still
  • Breathe into the stretch
  • Move slowly

Common Mistakes to Avoid

  • Rotating from hips
  • Rotating too far
  • Holding breath
  • Moving too fast

Safety Information

Stop if rotation causes pain. Reduce range if needed.

Progressions

Hold rotation longer or add arm reach

Regressions

Reduce rotation range if uncomfortable

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.