Mobility, warm-up & recovery · Joint mobility · Beginner · ~1 min

Thoracic open book

Upper-back rotation lets the trunk turn for overhead strokes without over-relying on the shoulder or lower back.

▶ Thoracic Rotation Open Book — Momentum Physical Therapy (YouTube)

More videos: Thoracic Rotation Open Book (Elite Performance Institute) · Open Books (Sidelying Thoracic Rotation) (Revival Performance Physical Therapy)

Starting position

Lie on your side, knees bent to 90° and stacked, arms straight out in front together.

How to do it

1. Keep the knees together.
2. Open the top arm in an arc to the other side, following it with your eyes.
3. Pause, breathe out, and return.

Technique cues

• Knees stay down
• Rotate from the upper back

Common mistakes

• Knees lifting apart
• Forcing the arm to the floor

Easier

Smaller arc.

Harder

Hold 3 seconds at end range.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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