Exercise · mobility
Open book (thoracic rotation)
Open book (thoracic rotation) is a beginner-friendly mobility movement that trains spine, chest, done with no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 8–10 reps, tempo slow.
The most common mistake is top knee lifting so the rotation comes from the lower back. If no equipment or the movement itself doesn't suit you, Cat-cow or World's greatest stretch or Wall slides cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Lie on your side, knees bent, arms stacked in front | करवट लेटो, घुटने मुड़े, हाथ सामने |
| 2 | Open the top arm across to the other side, follow with the eyes | ऊपर वाला हाथ खोल कर दूसरी तरफ, नज़र हाथ पर |
| 3 | Knees stay together; breathe out as you open | घुटने साथ रहें, खोलते वक़्त सांस छोड़ो |
Equipment & who it fits
Needs no equipment, rated beginner. Search "open book thoracic rotation" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Open book (thoracic rotation) work?
- Open book (thoracic rotation) primarily trains spine, chest, using a mobility pattern with no equipment.
- What's the most common mistake with Open book (thoracic rotation)?
- Top knee lifting so the rotation comes from the lower back
- What can I do instead of Open book (thoracic rotation)?
- The closest substitutes in this database are cat cow, worlds greatest stretch, wall slides, which train the same pattern with different equipment.