How to do an Open Book Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Open Book Stretch
Target muscles worked
Instructions for Proper Form
Open Book Stretch is a mobility exercise that targets the thoracic spine and shoulders. This dynamic movement involves lying on your side with your knees bent and arms extended, then opening your top arm to rotate your torso. This exercise is excellent for improving thoracic mobility and reducing stiffness in the upper back and shoulders, making it great for pre-workout warm-ups or post-exercise recovery.
- Lie on one side with your hips and knees bent at 90 degrees—you should look like you’re sitting in an invisible chair from above.
- Extend your arms straight out in front of you and put your palms together.
- Keep your legs in the same position throughout the exercise.
- Raise your top arm in an arc over you, toward the side you’re not facing.
- Stop your arc when you feel a stretch in your shoulder and chest.
- Hold this position for the duration of the stretch.
- Switch sides and repeat.
Alternatives & Variations to Open Book Stretch
1. Up Dog
3.1 mSCORESWAPPED 684 TIMESUp Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.
2. Side Bend Stretch
2.7 mSCORESWAPPED 577 TIMESSide Bend Stretch is a static stretching exercise that primarily targets the obliques and intercostal muscles along your side. This stretch helps improve flexibility and range of motion in the torso, and can be particularly effective for relieving tension and preventing injuries related to the lower back and sides. Additionally, it can aid in enhancing posture and balance.
3. Seated Twist
12.1 mSCORESWAPPED 57 TIMESSeated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.
4. Stomach Vacuum
17.3 mSCORESWAPPED 42 TIMESThe Stomach Vacuum is an isometric exercise that targets the transverse abdominis, which is often overlooked in core training. Performing this exercise helps to strengthen deep abdominal muscles, enhance core stability, and improve posture. By holding your breath and pulling your stomach inward, you can effectively engage these muscles without any equipment, making it a great addition for beginners or as a complement to other core exercises.
5. PVC Lateral Bend
2.1 mSCORESWAPPED 42 TIMESPVC Lateral Bend is a mobility exercise that primarily targets the obliques and increases flexibility. By holding a PVC pipe overhead and bending laterally, you can stretch the sides of your torso, improving range of motion. This is a great exercise for anyone looking to enhance their flexibility and improve core strength.
6. Crab Pose
9.5 mSCORESWAPPED 26 TIMESCrab Pose is a bodyweight exercise that primarily targets the glutes and hamstrings. By holding yourself up with your hands behind you and feet on the ground, it also engages the shoulders and core for stability. This is a great exercise for improving flexibility and strength in the posterior chain, as well as enhancing shoulder mobility.
7. Crab Reach
8.2 mSCORESWAPPED 23 TIMESCrab Reach is a compound, bodyweight exercise that primarily targets the core and glutes. It involves starting in a crab position and reaching one arm overhead and across the body. This movement adds instability, requiring you to stabilize with your core and glutes. It’s an excellent exercise for enhancing mobility, stability, and functional strength.
8. Stance Jack
15.6 mSCORESWAPPED 20 TIMESStance Jack is a variation of the Jumping Jack that primarily targets your legs and core. Unlike standard Jumping Jacks, this exercise involves alternating stances which can help improve coordination and stability. This compound movement is great for adding some variety to your cardio routines and can also assist in enhancing your balance and overall functional strength.
9. Bird Dog
75.9 mSCORESWAPPED 17 TIMESBird Dog is a compound, bodyweight exercise that primarily targets the core and lower back. It involves extending one arm and the opposite leg simultaneously while balancing on all fours. This exercise helps improve stability, balance, and strengthening the muscles in the core and lower back, making it a great addition to any workout routine focused on core strength and stability.
10. Open Book Stretch
8.9 mSCORESWAPPED 16 TIMESOpen Book Stretch is a mobility exercise that targets the thoracic spine and shoulders. This dynamic movement involves lying on your side with your knees bent and arms extended, then opening your top arm to rotate your torso. This exercise is excellent for improving thoracic mobility and reducing stiffness in the upper back and shoulders, making it great for pre-workout warm-ups or post-exercise recovery.