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Open Book (Side-Lying Thoracic Rotation)

BeginnerMobilityTier T0
Open Book (Side-Lying Thoracic Rotation)

A gentle thoracic rotation performed on your side. Excellent for opening up the chest and mid-back without loading the spine.

Targets: Spine Chain (Full 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

Home Options

  • book

No equipment? Try: Pillow between knees if more comfortable

Dosage

2

Sets

8

Reps / Time

30 sec

Rest

slow with 2-3 breath hold at end

Tempo

Step-by-Step Guide

Set up

  • Lie on your side with hips and knees bent to 90 degrees
  • Stack your knees on top of each other
  • Extend both arms straight out in front at shoulder level
  • Palms together
  1. Open Book (Side-Lying Thoracic Rotation) - Step 1 of 7: Keep your knees pressed together throughout

    Step 1 of 7

    Keep your knees pressed together throughout

  2. Open Book (Side-Lying Thoracic Rotation) - Step 2 of 7: Slowly rotate your top arm up and over

    Step 2 of 7

    Slowly rotate your top arm up and over

  3. Open Book (Side-Lying Thoracic Rotation) - Step 3 of 7: Open like a book, letting your chest open

    Step 3 of 7

    Open like a book, letting your chest open

  4. Open Book (Side-Lying Thoracic Rotation) - Step 4 of 7: Let your eyes follow your moving hand

    Step 4 of 7

    Let your eyes follow your moving hand

  5. Open Book (Side-Lying Thoracic Rotation) - Step 5 of 7: Try to get your arm to the floor on the other side (or as far as comfortable)

    Step 5 of 7

    Try to get your arm to the floor on the other side (or as far as comfortable)

  6. Open Book (Side-Lying Thoracic Rotation) - Step 6 of 7: Breathe into the stretch in your chest and mid-back

    Step 6 of 7

    Breathe into the stretch in your chest and mid-back

  7. Open Book (Side-Lying Thoracic Rotation) - Step 7 of 7: Return slowly and repeat

    Step 7 of 7

    Return slowly and repeat

Breathing

  • Inhale as you open
  • Exhale and relax into the stretch
  • Take 2-3 breaths at end range

Form Cues

  • Knees stay stacked and pressed together
  • Rotation comes from mid-back
  • Let eyes follow the hand
  • Breathe into the opening

Common Mistakes to Avoid

  • Letting knees separate
  • Rotating from low back instead of mid-back
  • Moving too fast
  • Not breathing into the stretch
  • Forcing range

Safety Information

Keep the movement gentle. Stop if shoulder pain occurs - keep arm bent instead.

Progressions

Hold longer at end range, or add breathing into restricted ribs

Regressions

Keep arm bent or reduce range. Use 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.