Open Book Stretch
The Open Book Stretch is a foundational thoracic mobility exercise designed to improve rotational movement in the upper back and open up the chest. It targets the erector spinae and shoulder stabilizers, making it essential for correcting posture and relieving stiffness from sedentary lifestyles.
While this is a low-intensity mobility drill, AI coaching optimizes it by tracking your recovery metrics like HRV and sleep quality to determine the ideal duration for your session. If you have previously reported lower back pain during heavy lifts, the app recognizes the link to thoracic immobility and will prioritize this movement in your warm-ups. Additionally, by monitoring your RPE, the AI learns your flexibility limits and can suggest alternative rotational drills if this specific angle causes discomfort.
Form Cues
- Lie on your side with knees bent at 90 degrees and stacked.
- Keep your bottom arm straight on the floor to anchor your position.
- Inhale to prepare, then exhale as you rotate your top arm open.
- Follow your moving hand with your eyes to encourage cervical rotation.
- Keep your knees glued together and pressed into the floor throughout.
- Don't let your top knee slide back or lift off the bottom knee.
- Don't force your shoulder to the floor if your mobility is limited.
- Don't hold your breath while holding the stretched position.
- Don't arch your lower back to fake more range of motion.
Common Mistakes
- Knees separating or lifting
- Forcing the shoulder down aggressively
- Moving too quickly through the rep
- Holding breath
- Rotating from the lower back
Muscles Worked
This exercise primarily targets the thoracic spine and erector spinae, facilitating necessary rotation in the upper back that protects the lumbar spine. It simultaneously provides a gentle dynamic stretch for the pectorals and anterior deltoids while engaging the rhomboids and posterior deltoids as you retract the shoulder blade.
Primary
Secondary
Get Personalized Coaching for Open Book Stretch
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.