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Exercise handout — move better, feel better.
Open Book Thoracic Rotation
Thoracic rotation in sidelying position. Improves upper back mobility to reduce neck compensation.
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
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
Hold 3-5 seconds at end
Tempo
Step-by-Step Guide
Set up
- Lie on right side with knees bent at 90 degrees
- Stack knees and keep them together
- Both arms extended in front at chest level
Step 1 of 5
Keep lower body still
Step 2 of 5
Open your top arm and rotate upper back
Step 3 of 5
Let your head follow the movement
Step 4 of 5
Try to get top shoulder toward floor behind you
Step 5 of 5
Return slowly and repeat
Breathing
- Exhale as you open
- Inhale on return
Form Cues
- Knees stay together
- Rotate from mid-back
- Eyes follow hand
- Breathe into rotation
Common Mistakes to Avoid
- Knees separating
- Rotating from lower back
- Not going far enough
- Holding breath
Safety Information
Keep lower back stable. Stop if lower back pain.
Progressions
Hold longer. Add deep breathing.
Regressions
Pillow between knees. Smaller 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.