Stretch · No equipment
Open Book (Upper-Back Rotation)
The Open Book (Upper-Back Rotation) stretches the back and chest. Hold it with mild tension, never pain, and keep breathing.
How to do it
- Lie on your side, knees bent, arms together in front
- Open the top arm across to the other side; eyes follow the hand
- Keep the knees together; breathe out as you open
How much to do
What BindTrue’s stretching plans use, by experience:
- Beginner
- 2 × 6 each side
- Some experience
- 2 × 8 each side
- Experienced
- 3 × 10 each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Stretch & Mobility Shoulders & back: 2 × 8 each side · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.