Ease Your Back: How the Open Book Stretch Helps

Let’s face it. In today’s fast-paced world, many of us spend hours hunched over desks. This leads to stiffness and pain in our upper bodies. This is where the open book stretch comes in. 

This simple, effective exercise targets your thoracic spine, the middle of your back. It improves flexibility in your shoulders and upper back.

The open book stretch can help you. It boosts athletes’ performance, eases discomfort from long sitting, and improves mobility.

It is a great stretch for improving thoracic mobility¹ and can even help alleviate the symptoms of upper cross syndrome.

What Is the Open Book Stretch?

The open book stretch, or open book thoracic rotation, is a dynamic stretch. It focuses on improving rotation in your thoracic spine—the area of your back where your ribs attach. The stretch mimics the motion of opening a book, hence its name.

Understanding the Mechanics

Before you stretch, it’s helpful to know why the open book stretch is so effective. Our thoracic spine is more rotatable than the lumbar spine (lower back). This is due to its anatomy.

However, factors like poor posture, prolonged sitting, and lack of movement can lead to stiffness and restricted mobility in this area.

Jessie Duppler, PT, DPT², doctor of physical therapy, explains that spinal mobility is just like other aspects of physical fitness.

It’s a “use it or lose it” scenario that often contributes to us “seeing tightening of the muscles and pain,” she explained.

The open book stretch encourages the thoracic spine to move through its natural range of motion. This not only helps to alleviate stiffness but also promotes better posture, reduces the risk of injury, and can even improve breathing mechanics.

The serratus posterior superior muscle plays a critical role in thoracic rotation, and this stretch can help improve its function.

How To Do the Open Book Stretch Correctly

While the open book stretch might seem straightforward, performing it with the right technique can significantly enhance its effectiveness and minimize the risk of injury. Follow these step-by-step instructions to ensure you’re reaping the full benefits:

Step 1: The Starting Position

Lie on your side on an exercise mat with your knees bent at a 90-degree angle. Your hips, knees, and feet should be stacked on top of each other.

Your arms should be extended straight out in front of you, with palms touching, like you’re holding a large book.

Step 2: Initiating the Rotation

Keeping your core engaged and hips stable, slowly rotate your upper body—from your chest and shoulders—away from the floor. Imagine your top arm being guided by an invisible string, leading it in a smooth arc towards the opposite direction.

Step 3: Reaching the “Open Book” Position

Continue rotating your upper body until your top hand reaches toward the floor on the opposite side. As you do this, let your gaze follow your top hand. Feel a gentle stretch in your chest, shoulders, and upper back.

Step 4: Controlled Return and Repetition

Once you’ve reached a comfortable stretch, pause for a couple of seconds, then slowly return to the starting position.

Perform the desired number of repetitions on one side before switching sides and repeating the steps.

Stretching is a vital component of any fitness routine, as it helps improve flexibility, reduce muscle tension, and prevent injury.

By incorporating regular stretching into your workouts, you allow your muscles to lengthen and become more pliable, which can enhance your overall performance and recovery.

Whether you’re stretching before or after a workout, holding each stretch for a few seconds can maximize the benefits.

To complement your stretching routine, consider adding bodyweight exercises or high-intensity interval training (HIIT) to boost your strength and endurance.

If you’re looking for an effective workout plan, check out our guide on bodyweight HIIT exercises for a well-rounded approach to fitness.

Reaping the Benefits

Incorporating the open book stretch into your regular fitness routine, whether as a part of your warm-up, cool-down, or during your day, offers several potential benefits. This is a great exercise to help improve spinal mobility.

Improved Thoracic Mobility and Posture

This stretch excels at increasing thoracic rotation, which is important for anyone who has to turn their upper body as a regular part of their day or as a part of athletic activity.

You will really notice the difference this stretch makes if you have been struggling with issues related to cervicothoracic irritation.

Alleviated Back and Shoulder Pain

By addressing stiffness and tightness, the open book stretch can also contribute to relieving back pain that stems from prolonged sitting.

Hilary Granat, PT, DPT³, believes that the open book is a great exercise to improve upper body mobility because when “the spine is stiff, we have to ask something else to make up for it.

That’s when we start to see tightening of the muscles and pain.” Her belief speaks to the important role thoracic spine mobility plays in overall health.

If you’re dealing with persistent back pain or muscle tightness, you might want to explore other ways to alleviate discomfort.

I recently came across a product that could be a great complement to your mobility exercises—it’s called the Therafoot Pro.

This device has been designed to help relieve tension and promote better circulation, making it easier to manage pain. I found it really helpful, and you can check Therafoot Pro out here.

Enhanced Breathing Mechanics

The open book stretch doesn’t just improve thoracic mobility—it can also enhance your breathing mechanics by expanding your ribcage and improving the mobility of the muscles that support breathing⁴.

Here’s a more in-depth explanation of how the stretch works to improve breathing:

1. Expansion of the Ribcage: As you rotate your upper body, the ribs on the opposite side expand, helping to stretch the intercostal muscles (the muscles between your ribs). This increased rib mobility allows for more room in the chest cavity during breathing, enabling fuller, deeper breaths.
2. Engaging the Diaphragm: With better thoracic mobility, the diaphragm (your main breathing muscle) can move more freely. When the thoracic spine is tight or immobile, the diaphragm’s movement becomes restricted, leading to shallow breaths. By opening up the thoracic area, the open book stretch helps restore natural, deeper breathing patterns.
3. Signs of Improved Breathing: As you perform the stretch, you may notice your breath becoming slower and more relaxed. This is a sign that your ribcage is expanding more fully, and your diaphragm is functioning efficiently. Over time, this can lead to an increased sense of calm and reduced tension in your upper body, as deep breathing activates the body’s relaxation response.

By focusing on improving your thoracic mobility, the open book stretch helps enhance your lung capacity and overall breathing efficiency, which can benefit everything from athletic performance to stress management.

Common Mistakes and Variations

Like any exercise, there are common mistakes to avoid when performing the open book stretch. Avoiding these mistakes can ensure that you are getting the maximum benefit while also minimizing the risk of potential injuries.

Using a yoga block or a swiss ball can be a great way to get more from this stretch.

Not Engaging Your Core

Failing to engage your core muscles can cause over-rotation or strain on the lower back, which defeats the purpose of the stretch.

Your core plays a crucial role in stabilizing the spine during the movement. To correct this, gently pull your belly button toward your spine throughout the exercise, keeping the core engaged to protect the lower back and maintain proper alignment.

Allowing the Hips to Rotate

One of the most common mistakes is letting the hips move along with the upper body during the stretch. This reduces the effectiveness of the exercise by engaging the lumbar spine rather than isolating the thoracic spine.

To avoid this, focus on stabilizing your lower body—keep your knees stacked and hips fixed in place.

A helpful tip is to place a yoga block or pillow between your knees to ensure the lower body stays grounded while the upper body rotates.

Forcing the Rotation

Many people try to push their arm too far toward the ground, forcing the rotation beyond their natural range of motion. This can lead to overstretching or even injury.

Instead, aim for a gentle, controlled movement. Your goal is to stretch within your current range of motion, gradually improving over time. If you feel any sharp or uncomfortable pain, ease up on the rotation.

Improper Head Position

Another mistake is neglecting the position of the head during the stretch. Your head should follow the movement of your upper body, allowing the neck to rotate naturally.

Failing to do so can create unnecessary tension in the neck and reduce the overall effectiveness of the stretch. To correct this, keep your gaze on your moving arm as it rotates.

Rushing Through Repetitions

Performing the open book stretch too quickly limits its effectiveness. This is not an exercise to rush through; the goal is to improve mobility and flexibility gradually.

Make sure you move slowly and pause at the end of the rotation for a few seconds to fully experience the stretch. Taking your time will help improve control and allow your muscles to relax into the position.

Modifications

Here are some variations for different experience levels.

For Beginners:

Begin with a smaller range of motion and fewer repetitions. As your mobility improves, gradually increase the stretch depth and repetitions over time.

You can also place a pillow or a rolled-up towel under your chest for added support.

For Intermediate and Advanced Individuals

To add an extra challenge to your open book stretch routine, consider these variations:

• Holding a Light Weight – Incorporate a light dumbbell or a resistance band into your stretch by holding it with your top hand. This added resistance can further activate your muscles and increase the intensity.

• Pulse at the End Range of Motion – Gently pulse your upper body at the end range of motion, holding the stretch for a breath or two before returning to the starting position.

Integrating Open Book Into Your Routine

Try these recommendations for getting the most from your open book stretch. Make sure you are wearing comfortable clothes so you can move freely.

• Daily Integration: For consistent benefits, integrate this stretch into your daily routine. Performing it once or twice a day can greatly contribute to a mobile and flexible upper body.

• Listen to Your Body – Never force your body beyond its comfort zone. Pay attention to any signs of pain, discomfort, or unusual sensations. If you experience any sharp or radiating pain, discontinue the stretch and consider consulting a medical professional.

Here are some examples of who may benefit from adding the open book stretch into their exercise routine⁵:

Lifestyle	Benefit
Office Workers	Counteracting the effects of prolonged sitting and poor posture
Athletes	Improved thoracic rotation, which can enhance sports performance
Individuals with Back Pain	Alleviating pain and stiffness in the upper back and shoulders
People with Text Neck	Counteracting the forward head posture common in today’s tech-driven world
Those Recovering from Injuries	Restoring mobility and range of motion in the thoracic spine

If you find this exercise to be challenging, you may find it beneficial to perform it with a foam roller. Doing so may provide more feedback and make it easier for your body to get into the correct position.

Conclusion

In conclusion, the open book stretch is a great exercise. It improves thoracic mobility and relieves upper body discomfort. It helps improve the thoracic spine’s natural range of motion. This is vital for daily tasks and athletic movements.

This stretch helps counteract the effects of poor posture and sitting too long. It reduces the risk of “text neck” and upper cross syndrome by promoting better posture.”

The open book stretch can ease tension and pain in the upper back, shoulders, and neck. Regular practice of it helps.

Athletes benefit from increased thoracic mobility. It boosts performance in sports that require upper body rotation. Also, the open book stretch improves breathing. It expands the ribcage and allows for deeper breaths.

This makes it ideal for those engaged in activities like yoga, Pilates, and singing. The exercise is also highly adaptable, making it suitable for all fitness levels. Beginners can use a smaller range of motion. Advanced users can add resistance or stretch deeper.

Doing the open book stretch will improve your spine, posture, and health.

References

1. https://movementenhanced.com.au/5-exercises-for-thoracic-mobility-updated/[↩]
2. https://instagram.com/chainreactionpt[↩]
3. https://coreptdc.com/team[↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10222135/[↩]
5. https://rmspineandsport.com/blog/posts/how-to-incorporate-stretching-into-your-daily-routine-to-reduce-pain-and-stiffness/[↩]