mobility pattern · low impact
Open book rotation
Upper back · Chest
Equipmentnone
Positionfloor
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Lie on your side with hips and knees comfortably bent and arms stacked in front.
- Sweep the top arm open as your upper back rotates.
- Return slowly without forcing the shoulder toward the floor.
Three useful cues
- Knees stay stacked
- Follow the hand with your eyes
- Easy breath
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Letting the knees separate
- Forcing the arm down
Make it easier
Reduce the demand.
Use a smaller rotation or perform it seated.
Make it harder
Add one challenge.
Pause for a full breath in the open position.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.