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Strength Training
Thoracic Rotation (Open Book)
Beginner
About This Exercise
Thoracic spine rotation drill. Unlocks upper back rotation that is critical for pressing, pulling, and any overhead movement.
1Setup
Lie on your side with knees bent at 90 degrees, stacked on top of each other. Arms extended in front at chest height, palms together.
2Execution
Keeping your knees together and pinned down, open your top arm like a book, rotating through your upper back until your arm reaches (or approaches) the floor on the other side. Follow your hand with your eyes. Hold 2-3 seconds. Return slowly. Complete all reps, then switch sides.
Pro Tips
- Keep your knees stacked and pressed together the entire time
- Rotation should come from your thoracic spine, not your lower back
- Follow your hand with your eyes to increase rotation
- Exhale as you open up — it allows more range of motion
Safety Notes
- !If you cannot reach the floor, place a pillow as a target — do not force it
Train This Exercise
Quick workout with this exercise