Open Book Rotation
A side-lying thoracic rotation that opens the top arm across the body while the stacked knees stay down.
How to do it
- Lie on your side with hips and knees bent and a folded towel under your head.
- Stack both arms in front of the chest at about shoulder height.
- Keep the knees glued together so the pelvis stays on its side.
- Sweep the top arm in a wide arc across the chest and open toward the floor behind you.
- Let the head and eyes follow the moving hand as the chest turns up.
- Return the top hand to the bottom hand and repeat, then switch sides.
Key technique cue
Knees glued together, eyes follow the hand; the chest rotates, not the hips.
Common mistakes
- ✕ Letting the top knee lift, which rotates the hips instead of the mid-back.
- ✕ Pushing only the hand behind you while the chest stays closed.
- ✕ Forcing the top shoulder to the floor through a painful range.
- ✕ Leaving the head facing forward instead of turning with the arm.
Benefits
- ✓ Trains thoracic rotation while the stacked knees keep the lumbar spine quiet.
- ✓ Needs no kit beyond a towel, so it fits warm-ups anywhere.
- ✓ Pairs well with overhead and rotational lifting as a daily reset.
Progression: from easier to harder
-
Step 1 You are here - Open Book Rotation
- Kneeling Thoracic Rotation
About the exercise
The open book rotation is a side-lying mobility drill. You lie on one side with the hips and knees bent, arms stacked in front, and a folded towel under the head. The top arm sweeps in a wide arc so the chest turns toward the ceiling while the knees stay pinned. The drill loosens mid-back rotation. Keep the stacked-knee base so the motion stays in the rib cage instead of the lumbar spine.
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