ClapMove · clapmove.com
Exercise handout — move better, feel better.
Open Book Thoracic Rotation (Small Range)
Gentle upper back rotation to improve thoracic mobility without stressing the SI joint. Better thoracic mobility reduces demand on SI joint.
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
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
3 sec open / 2 sec return
Tempo
Step-by-Step Guide
Set up
- Lie on your side with knees bent and stacked
- Both arms extended in front at shoulder height
- Place pillow between knees if helpful
Step 1 of 5
Keep knees pressed together firmly
Step 2 of 5
Slowly rotate top arm toward ceiling
Step 3 of 5
Follow the hand with your eyes
Step 4 of 5
Open only as far as comfortable
Step 5 of 5
Return slowly to start
Breathing
- Inhale to prepare
- Exhale as you rotate open
Form Cues
- Knees stay stacked and pressed together
- Rotation comes from upper back, not low back
- Don't force the range
- Keep lower body completely still
Common Mistakes to Avoid
- Letting knees separate
- Forcing rotation through low back
- Moving too quickly
- Holding breath
Safety Information
Stop if twisting increases SI pain. Use smaller range.
Progressions
Increase range gradually, add holds
Regressions
Smaller range, pillow between knees
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.