Open Book Stretch for Upper Back and Chest Mobility
Movement card
| Body area | Upper back |
|---|---|
| Also called | Thoracic Rotation Stretch |
| Works | Upper back, Chest, Shoulders |
| Type | Mobility |
| Position | Floor |
| Hold | Not a hold |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Each side |
| How often | Once or twice a day. |
| Equipment | Floor mat |
| Office visibility | High |
The open book stretch is a mobility exercise for your upper body. Lying on your side, you open your top arm away from your bottom arm, rotating your torso like you are opening a book.
This movement is a good choice for office workers who feel stiffness in their upper back, chest, and shoulders after long periods of sitting at a desk.
What the open book stretch works
The open book stretch primarily targets the muscles in your upper back. It also works to open up your chest and the front of your shoulders. This movement helps improve mobility in your thoracic spine.
How to do it
Starting position: Lie on your side with your knees bent to about 90 degrees and stacked. Extend both arms straight out in front of you at shoulder height, with palms together.
- Keep your knees and hips still and stacked throughout the movement.
- Inhale as you lift your top arm towards the ceiling.
- Exhale as you rotate your upper body, opening your arm out to the other side like opening a book.
- Follow your moving hand with your head and eyes.
- Go only as far as is comfortable.
- Inhale as you slowly return to the starting position.
What you should feel
You should feel a gentle stretch across your chest, shoulder, and upper back as you rotate. The stretch should feel comfortable and controlled. It should not be painful, and you should not feel any sharp or shooting sensations.
Common mistakes
- Letting your hips and knees roll back with your upper body.
- Moving too quickly.
- Forcing your shoulder to the floor.
Make it easier or harder
- Easier: Reduce the range of motion.
- Easier: Place a pillow between your knees to help keep your lower body stable.
- Easier: Perform a seated version: Sit tall in a chair, cross your arms over your chest, and gently twist your upper body from side to side.
- Harder: Hold the end position for 2 to 3 seconds before returning.
Fitting it into a desk day
Because it requires lying on the floor, the open book stretch is best for a longer break when you have some private space. For a less visible option, the seated variation can be done right at your desk between tasks or during a call.
Quick questions
How many reps of the open book stretch should I do?
Aim for five to ten repetitions on each side. The movement should be slow and controlled.
Can I do the open book stretch in a chair?
Yes, a seated version is a great alternative. Sit tall in a chair, cross your arms over your chest, and gently twist your upper body from side to side.
What if I can’t get my arm all the way to the floor?
Only go as far as is comfortable for you. Forcing your shoulder to the floor is a common mistake and should be avoided.
When to see a doctor or physio
Stop this movement if you experience certain symptoms. If any discomfort persists, it is a good idea to consult a doctor or physical therapist for guidance.
- Sharp, shooting, or radiating pain.
- Numbness or tingling in your arms or hands.
Skip it or ask first if:
- You have a recent shoulder, rib, or spinal injury.
- You have had recent surgery on your back or shoulder.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.