Open Book Stretch

Improve thoracic mobility and shoulder flexibility with the Open Book Stretch. Lie on your side, rotate your torso, and open your arm like a book.

BeginnerWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 15s

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Variations of Open Book Stretch

Compound

Boat Stretch

Waist · Iliopsoas · Body weight

Intermediate

Isolation

Middle Back Stretch

Waist · Obliques · Body weight

Beginner

Description

This stretch involves lying on your side with your arms extended in front of your chest, and then opening and closing your top arm like a book, hence the name 'Open Book Stretch'.

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How to do Open Book Stretch

01
Setup
Lie on your left side with your knees bent at a 90-degree angle, stacked directly on top of each other. Keep your hips aligned and your left arm extended straight out in front of your chest.
02
Setup
Stack your right arm directly on top of your left arm, palms together, maintaining a neutral spine.
03
While keeping your knees and hips stacked, slowly lift your right arm and open it towards the right side, rotating your upper back and head to follow your hand.
04
Continue to open your right arm until your right shoulder blade is close to or touching the floor, feeling a stretch in your chest and thoracic spine. Take a deep breath here.
05
Exhale as you slowly return your right arm to the starting position, stacking it back on top of your left arm.
06
Complete all repetitions on one side before switching to the other side.

Tips

Keep your lower body stable by pressing your knees together throughout the movement to isolate the thoracic spine rotation.
Focus your gaze on your moving hand to encourage a deeper rotation through your neck and upper back.
Inhale as you open your arm and exhale as you return, using your breath to deepen the stretch and relax into the rotation.
If your top knee lifts, place a yoga block or pillow between your knees to help maintain stability and prevent your hips from rotating.

Common mistakes

Allowing the hips to rotate with the torso reduces the intended thoracic stretch; fix this by actively pressing your knees together and keeping your hips stacked.
Rushing the movement and using momentum rather than controlled rotation limits the effectiveness of the stretch; fix this by moving slowly and deliberately, focusing on spinal articulation.
Not following the hand with your gaze restricts neck and upper back rotation; fix this by consciously turning your head to watch your moving hand throughout the opening phase.

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Questions

What muscles does Open Book Stretch work?

Open Book Stretch primarily targets Deltoid Anterior, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Rectus Abdominis.

Is Open Book Stretch good for beginners?

Open Book Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Open Book Stretch?

You need Body weight to perform Open Book Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Open Book Stretch?

Keep your lower body stable by pressing your knees together throughout the movement to isolate the thoracic spine rotation. Focus your gaze on your moving hand to encourage a deeper rotation through your neck and upper back. Inhale as you open your arm and exhale as you return, using your breath to deepen the stretch and relax into the rotation. If your top knee lifts, place a yoga block or pillow between your knees to help maintain stability and prevent your hips from rotating.

What are common mistakes when doing Open Book Stretch?

Allowing the hips to rotate with the torso reduces the intended thoracic stretch; fix this by actively pressing your knees together and keeping your hips stacked. Rushing the movement and using momentum rather than controlled rotation limits the effectiveness of the stretch; fix this by moving slowly and deliberately, focusing on spinal articulation. Not following the hand with your gaze restricts neck and upper back rotation; fix this by consciously turning your head to watch your moving hand throughout the opening phase.