Demo & instructions
Open Book
Also known as: Side-Lying Thoracic Rotation, Book Opener, Windmill Stretch
Instructions
Lying on one side with the knees bent, the top arm sweeps open across the body like the cover of a book, turning the upper back while the hips stay still. It restores rotation to the mid-back.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 6–12 reps
Setup
- 1Lie on one side with the hips and knees bent to ninety degrees and the arms stacked straight out in front at shoulder height.
- 2Keep the knees together on the floor throughout.
Execution
- 1Lift the top arm and sweep it up and over, following the hand with the eyes.
- 2Let the arm open toward the floor on the other side and the chest turn to face the ceiling.
- 3Pause, then sweep the arm back to the start.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
