Upper back exercise guide
Open-book rotation
Rotate the upper arm open. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a safer way to open the existing guided player at this exercise.
Open-book rotation demonstration
Suggested dose
5 each side
Target area
Upper back and chest
How to do Open-book rotation
- 1Lie on your side with knees bent.
- 2Reach the top arm across and open it behind you.
- 3Follow the hand with your eyes, then return.
Both sides: Complete one comfortable side, reset your position, then repeat on the other. Do not force both sides to match.
Open in guided playerMuscles and areas targeted
- • thoracic spine
- • pectorals
- • rib-cage muscles
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the upper back and chest. It does not diagnose or treat every cause.
Common mistakes
- Letting knees separate
- Forcing the shoulder to the floor
Make it easier
Use a pillow under the top arm.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the upper back and chest. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.