Open Book
More mobility. Less tension. Stronger you.
Open Book is a thoracic mobility exercise where you rotate your upper body to open your chest and improve spinal rotation and flexibility. It helps reduce upper back tightness and supports better posture and movement. Great for improving upper back mobility, reducing stiffness, and enhancing posture and movement.
Benefits
- Improves thoracic spine mobility
- Relieves upper back, neck & shoulder tension
- Enhances posture and spinal rotation
- Increases flexibility and range of motion
- Supports better breathing and chest opening
- Great for all fitness levels
Muscles worked
Step by step
Start
Start on your hands and knees in a tabletop position. Wrists under shoulders, knees under hips.
Reach up
Lift one arm toward the ceiling, palm facing forward. Keep your hips stable.
Thread
Exhale as you thread your arm under your body, palm facing up. Let your shoulder and head rest near the floor.
Open
Open your chest and follow your hand with your eyes. Feel a stretch in your upper back.
Return
Inhale as you slowly rotate back up, reaching your arm to the ceiling.
Repeat
Repeat on the other side. That's one rep. Continue for the desired number of reps.
Common mistakes to avoid
- Rotating from the lower back
- Lifting hips or shifting
- Shrugging the shoulder
- Not following your hand
When to do it
- During warm-ups
- After workouts
- During breaks at work
- When feeling tight or stiff
- Before bed
- As part of your daily mobility routine
How much, how often
| Goal | Reps (each side) | Sets | Frequency |
|---|---|---|---|
| Mobility & flexibility | 8–12 | 1–2 | Daily |
| Stress relief | 6–10 | 1–2 | Daily |
| Warm-up | 5–8 | 1 | Before workouts |
| Post-workout | 8–12 | 1–2 | After workouts |
| Pain relief & recovery | 8–12 | 1–2 | Daily |
Quality over quantity. A few controlled reps each day can make a big difference.
Tips for best results
- Move slowly and with control
- Focus on rotating from your upper back, not your lower back
- Keep your hips stable and facing the floor
- Use your eyes to follow your hand
- Breathe deeply and relax into the stretch
- Consistency improves mobility