FlexibilityBeginnerBackObliquesShoulders
Movement atlas
Open-book thoracic rotation
Rotation thoracique livre ouvert
Quick read
- Category
- Flexibility
- Difficulty
- Beginner
- Muscles
- Back, Obliques
- Equipment
- Bodyweight
Description
Lie on your side with the knees stacked, then open the top arm and rotate the rib cage without letting the pelvis roll backward.
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Instructions
- 1Lie on your side with the hips and knees bent to about 90 degrees, knees stacked, and arms extended in front.
- 2Exhale as you open the top arm and rotate the rib cage, following the hand with your eyes while keeping the knees together and the pelvis still.
- 3Pause in a comfortable range, inhale, then return slowly before switching sides.
Common Mistakes
- Separating the knees or rolling the pelvis backward instead of rotating through the upper back.
- Forcing the hand to the floor by arching the lower back or holding the breath.
Tips
- Lie on your side with the hips and knees bent to about 90 degrees, knees stacked, and arms extended in front.
- Exhale as you open the top arm and rotate the rib cage, following the hand with your eyes while keeping the knees together and the pelvis still.
- Pause in a comfortable range, inhale, then return slowly before switching sides.
Equipment
Bodyweight
Variations
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