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Open Book Rotation

Back · Mobility

Generic mobility demo. Follow the steps below for this exact exercise.

MobilityMobilityOne side at a time

A side-lying rotation that frees up the upper back and chest.

Difficulty
Very easy
Tracking
Measured in time

Muscles worked

BackChestShoulders

Equipment

Mat

How to do it

  1. Lie on your side on a mat with your knees bent to 90 degrees and stacked, arms straight out in front of you.
  2. Rest your top knee on a cushion or block so your hips stay still.
  3. Sweep your top arm up and over to the other side, letting your chest and head follow.
  4. Pause where you feel a comfortable stretch, then return under control and repeat for the set time before switching sides.

Coaching cues

  • Keep your knees stacked and pinned down so the rotation happens in your upper back.
  • Breathe out as you open and let the range grow on later reps.