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Thoracic Rotation Stretch (Open Book)

BeginnerMobilityTier T0

Lie on your side and rotate your upper body like opening a book. Moving through your mid-back reduces stress on your lower back.

Targets: Thoracic Spine, Lumbar 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
  • Works at the gym

Home Options

  • book + pillow or cushion

No equipment? Try: Pillow between knees for stability

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

3 seconds open, 2 seconds return

Tempo

Step-by-Step Guide

Set up

  • Lie on your left side
  • Knees bent to 90 degrees, stacked
  • Bottom arm straight out in front
  • Head can rest on pillow

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

    Step 1 of 7

    Start with both arms together in front

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

    Step 2 of 7

    Keep knees stacked and still

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

    Step 3 of 7

    Lift your right arm toward ceiling

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

    Step 4 of 7

    Continue rotating to reach toward floor behind you

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

    Step 5 of 7

    Follow your hand with your eyes and head

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

    Step 6 of 7

    Feel rotation in your mid-back

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

    Step 7 of 7

    Return to start and repeat

Breathing

  • Exhale as you open
  • Inhale as you return

Form Cues

  • Keep knees pinned together
  • Rotate from mid-back, not low back
  • Follow hand with eyes
  • Go only as far as comfortable

Common Mistakes to Avoid

  • Knees separating or lifting
  • Rotating from low back
  • Moving too fast
  • Not following with eyes

Safety Information

Keep knees together throughout. Stop if you feel pinching or pain.

Progressions

Hold at end range for 3-5 seconds

Regressions

Reduce range of rotation

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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.