Thoracic Rotation
An open-book rotation that restores rotational mobility to the mid-back, often stiff from long hours of sitting.
Demonstration video coming soon
A guided YouTube video will appear here once it's available.
Step-by-Step Instructions
Lie on your side with knees bent and stacked, arms extended in front.
Keeping the knees together, slowly sweep the top arm up and over like opening a book.
Follow your hand with your eyes and let the chest rotate open.
Pause where you feel a gentle stretch, then return.
Complete your reps, then switch sides.
Benefits
- Improves mid-back rotation
- Eases stiffness from desk work
- Supports better posture and reach
- Gentle and controlled
Precautions
- Rotate from the mid-back, not the low back
- Move slowly within a comfortable range
- Keep the hips stacked and still
Common Mistakes to Avoid
- ✕Letting the knees separate
- ✕Rotating through the low back
- ✕Rushing the movement
Make it harder
- Hold the open position for 2–3 breaths
Make it easier
- Reduce the range of motion
- Perform seated with hands behind the head
Related exercises
Cat-Cow Stretch
A gentle, flowing spinal mobility exercise that alternates between arching and rounding the back to ease stiffness and warm up the spine.
Bird Dog
A core-stability exercise that trains the muscles supporting your spine by extending opposite arm and leg while keeping the torso still.
Child's Pose
A restful, restorative stretch that gently lengthens the lower back and hips while encouraging slow, calming breathing.