BeginnerStretchHome or gym

Open Book Stretch: Upper Back That Still Turns

Side-lying thoracic rotation keeps the lower back quiet while the upper back opens. It pairs well with rows, hinges, and all the time you spend looking at a screen.

Open book stretch on your side: arms stacked, rotate top arm open, hold and return then switch sides — Open Book Stretch movement illustrations

The prescription

Sets: 2 rounds
Reps: 6–8 slow reps each side
Rest: 20 sec
Time: About 5 min

Equipment. Bodyweight, Mat

Muscles. erectors. Also shoulders, core

Starting position

Lie on your side with hips and knees bent about 90 degrees.
Stack the knees and extend both arms forward at chest height.

How to move

Open the top arm toward the floor behind you like a book cover.
Follow the hand with your eyes and let the chest rotate.
Keep the knees stacked so the twist stays in the upper back.
Hold 2–3 breaths, return, and repeat 6–8 times per side.

Common mistakes

Letting the top knee roll back with the arm.
Forcing the hand to the floor when the shoulder protests.
Holding the breath through the rotation.

Variations

Cat-cow
Thread the needle

Progressions

Slightly longer pause open when the knees stay stacked

Regressions

Smaller arc with the arm
Pillow between the knees

Safety

Stretch to mild tension, not pain. Numbness, pinching, or sharp symptoms mean stop.
This is general mobility education, not medical advice or clearance after an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

The Home Peach Project