Open Book Thoracic Rotation
Lie on your side with your knees bent at 90 degrees and both arms extended straight in front of you, palms together. Keeping your knees stacked and pinned to the floor, sweep your top arm up and over toward the opposite side, opening your chest like a book. Follow your moving hand with your eyes and rotate only through your upper back, not your lower back. Pause when you feel a stretch across your chest and mid-back, then return to the start.
BACK · CORE
How it is executed
- Lie on your side with your knees bent at 90 degrees and both arms extended straight in front of you, palms together.
- Keeping your knees stacked and pinned to the floor, sweep your top arm up and over toward the opposite side, opening your chest like a book.
- Follow your moving hand with your eyes and rotate only through your upper back, not your lower back.
- Pause when you feel a stretch across your chest and mid-back, then return to the start.
- Muscles worked
- Back
- Primary muscle
- Mid back
- Equipment
- Bodyweight
- Movement pattern
- Core
- Difficulty
- Beginner
- What it is for
- StrengthStability
Variations and substitutions
Put it to work in Kaizer
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Glossary and calculators
SupercompensationSupercompensation is the point where performance rises above its previous level, once the fatigue of a training block dissipates.Double progressionDouble progression is the method where reps are increased inside a prescribed range first, and load only after.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
