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Exercise handout — move better, feel better.
Open Book (Side-Lying Rotation)
Lie on your side and rotate your top arm open like a book. Classic thoracic rotation mobility exercise.
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
- Works at the gym
Home Options
- book
No equipment? Try: Pillow between knees
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
slow and controlled
Tempo
Step-by-Step Guide
Set up
- Lie on your side with knees bent at 90 degrees
- Stack your knees on top of each other
- Arms straight out in front at shoulder height
- Palm on palm to start
Step 1 of 6
Keep bottom arm still on the floor
Step 2 of 6
Rotate your top arm open toward the ceiling
Step 3 of 6
Follow your hand with your eyes
Step 4 of 6
Let your torso rotate naturally
Step 5 of 6
Feel the stretch in your mid-back
Step 6 of 6
Return slowly to starting position
Breathing
- Inhale as you open
- Exhale as you return
Form Cues
- Lead with your hand
- Eyes follow the hand
- Keep knees stacked
- Breathe into the rotation
Common Mistakes to Avoid
- Knees coming apart
- Moving too fast
- Not following with eyes
- Forcing the range
Safety Information
Stop if rotation causes pain. Reduce range if needed.
Progressions
Hold end range longer or add deep breathing at end position
Regressions
Reduce range of motion or place pillow between knees
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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.