Open Book Thoracic Rotation
Open Book Thoracic Rotation
The Open Book Thoracic Rotation is a gentle mobility exercise that focuses on rotation through the upper and mid-back. It is performed lying on your side with your knees supported together while the top arm opens across the body.
This exercise may help support:
Thoracic mobility
Upper-back movement
Postural awareness
Comfortable trunk rotation
Shoulder and chest mobility
Movement after prolonged sitting or screen use
Benefits
Supports mobility through the upper and mid-back
Encourages controlled trunk rotation
Supports shoulder and chest movement
Promotes awareness of upper-body positioning
Can be performed with minimal equipment
Equipment Needed
Exercise mat or comfortable surface
Starting Position
Lie on your side with your hips and knees bent.
Keep your knees together.
Extend both arms straight in front of you with your palms together.
Keep your head comfortably supported.
Relax your shoulders.
Step 1
Slowly lift your top arm and begin opening it away from the lower arm.
Step 2
Continue opening your top arm while gently rotating your upper body toward the ceiling.
Allow your head and eyes to follow your moving hand.
Step 3
Move only as far as is comfortable while keeping your knees together.
Pause briefly, then slowly return to the starting position.
Recommended Repetitions
8–10 repetitions on each side
1–2 sets
Move slowly and comfortably
Perform once daily or as recommended by your healthcare provider
Tips
Keep your knees together throughout the movement.
Let the rotation come from your upper and mid-back.
Move slowly and with control.
Keep your shoulders relaxed.
Breathe normally throughout the exercise.
Common Mistakes
Allowing the knees to separate
Forcing the arm toward the floor
Moving too quickly
Holding the breath
Letting the movement come mainly from the lower back
Pushing through discomfort
Stop the Exercise If
Stop and consult your healthcare provider if you experience:
Sharp or increasing pain
Dizziness
Numbness or tingling
Unusual weakness
Symptoms that worsen during the exercise
Related Conditions & Concerns
This exercise may be included as part of an individualized home-care plan for concerns such as:
Thoracic stiffness
Postural concerns
Reduced upper-back mobility
Shoulder mobility concerns
Forward head posture
Discomfort associated with prolonged sitting or screen use
Related Services
Need More Help?
If upper-back stiffness, postural concerns, or limited movement are affecting your daily activities, an assessment can help identify factors that may be contributing to your symptoms and determine whether Massage Therapy, Osteopathy, or another healthcare approach may be appropriate.
Pelham Massage Therapy & Osteopathy Clinic Inc.
Disclaimer
This exercise is intended for general educational purposes only and should not replace professional medical advice, diagnosis, or treatment. Stop the exercise if you experience significant pain or worsening symptoms, and consult your healthcare provider if you are unsure whether this exercise is appropriate for you.