Thoracic Rotation Open Book
Thoracic Rotation Open Book
Classic side-lying “open book” rotation to gently improve thoracic mobility while keeping the low back supported and the movement slow and controlled.
Muscles Targeted
Thoracic rotators, posterior rib cage mobility, scapular control muscles.
Key Benefits
- Improves thoracic rotation with low stress
- Easy to keep the low back from compensating
- Great for desk posture and overhead mechanics
- Excellent daily reset drill
Breathe at end range—let the rib cage do the work.
Equipment Needed
Optional: foam roller/pillow between knees for comfort and to reduce hip movement.
How to Perform Thoracic Rotation Open Book
- Lie on your side with hips and knees bent.
- Keep the top knee supported so the pelvis stays stacked.
- Reach the top arm across, then rotate open toward the floor behind you.
- Follow your hand with your eyes and breathe.
- Return slowly and repeat, then switch sides.
Programming Options
- 1–2 sets of 6–10 reps/side
- Or 45–60 seconds/side with slow breathing
- Great before rotation-based training
Why This Variation Works
Side-lying support limits unwanted movement, so rotation is more likely to come from the thoracic spine rather than the low back.
When to Use It
Morning stiffness, desk breaks, warm-ups before lifting/throwing, or as a nightly mobility reset.
Frequently Asked Questions
Should my top knee lift?
Try to keep it down/supported. If it lifts, you’re usually rotating through the hips instead.
How long should I pause?
1–3 breaths at end range is a great starting point.
What if my shoulder feels tight?
Reduce range and focus on breathing—don’t force the arm to the floor.