Mobility exercise

Open-book rotation

A side-lying rotation for the upper and middle back. The top arm opens like the cover of a book while the knees stay stacked.

Also called: open book stretch, thoracic rotation

Type: Mobility
Equipment: No equipment
Area: Upper and mid back
Level: Gentle
Starting dose in Remedy: 2 sets of 8 per side

How to do it

Lie on your side with your hips and knees bent to about 90 degrees, one knee on top of the other.
Reach both arms straight out in front of you, palms together.
Keeping your knees together, lift the top arm and open it across your body toward the floor behind you.
Let your eyes follow your hand. Pause, then bring the arm back to the start.
Finish your reps, then roll over and do the other side.

Form cues

Keep both knees stacked.
Open the top arm and let your eyes follow your hand.

Common mistakes

Letting the top knee slide back. That moves the rotation into the low back.
Forcing the arm to the floor. Go as far as is comfortable.

Easier and harder versions

To make it easier: A pillow under your head and between your knees makes the position easier to hold.

Why it helps a sore back

Most daily rotation should come from the upper back rather than the lower back. This trains that rotation in a supported position, which makes it a common choice for people who sit a lot.

How Remedy uses it

In the app it is called Open-Book Rotation. Remedy is more likely to pick it if you say your back is bothered by sitting too long or mornings or after rest. A typical starting dose is 2 sets of 8 per side, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.