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.

## More mobility exercises

[Mobility

### Chair thoracic extension

A gentle backward bend of the upper back over the top of a chair.
No equipment · Gentle](https://remedyrecoveries.com/exercises/thoracic-extension)
[Mobility

### Hip flexor stretch

A lunge-position stretch for the front of the hip.
No equipment · Gentle](https://remedyrecoveries.com/exercises/hip-flexor-stretch)
[Mobility

### McKenzie press-up

A press-up from lying on your stomach where the hips stay on the floor and the lower back extends.
No equipment · Gentle](https://remedyrecoveries.com/exercises/mckenzie-press-up)

## Guides that use it
[Guide
### Lower back pain exercises
The kinds of exercise that help a sore lower back, with a simple routine to start.Read the guide](https://remedyrecoveries.com/guides/lower-back-pain-exercises)[Guide
### Stretches for lower back pain
Gentle stretches that ease a stiff lower back, and why stretching alone is not enough.Read the guide](https://remedyrecoveries.com/guides/stretches-for-lower-back-pain)[Guide
### Upper back pain exercises
Mobility and strength for a tight upper or middle back, especially if you sit a lot.Read the guide](https://remedyrecoveries.com/guides/upper-back-pain-exercises)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/open-book-rotation
Remedy is a fitness and wellness app, not medical care.