Open Book Stretch

Muscles worked

Setup

1. Lie on your side with your hips and knees bent at 90 degrees in a fetal position.
2. Stack your arms straight out in front of your chest with your palms touching.
3. Ensure your knees are stacked directly on top of each other and resting on the floor.
4. Rest your head on the floor or a small pillow to maintain a neutral neck position.

How to do it

1. Exhale as you slowly lift your top arm and rotate it in a wide arc across your body toward the floor behind you.
2. Follow your moving hand with your eyes, rotating your head and upper back while keeping your knees pinned to the floor.
3. Hold the end range for 2-3 seconds, feeling the stretch through your chest and mid-back.
4. Inhale as you slowly reverse the movement to return your hand to the starting position.

Form checklist

• Keep your knees glued together and touching the floor throughout the entire movement.
• Rotate from the mid-back (thoracic spine) rather than just moving the shoulder joint.
• Maintain a slow, controlled tempo to avoid using momentum.
• Keep the bottom shoulder blade tucked slightly under you for stability.

Pro tips

• Place your bottom hand on top of your knees to physically pin them to the floor, ensuring the rotation stays in the upper back.
• Focus on reaching your fingertips as far away from your body as possible to maximize the stretch in the pectorals and deltoids.
• If your hand doesn't reach the floor, don't force it; let gravity and your breath gradually increase the range of motion.

Make it harder

• Perform the 'Rainbow' variation by circling the top arm overhead in a semi-circle along the floor instead of a straight horizontal path.
• Extend the bottom leg straight while keeping the top knee pinned to a foam roller to increase the stretch on the obliques and hip complex.

Frequently asked

What muscles does the open book stretch work?

The open book stretch primarily targets the abs, deltoids, obliques, and pectorals, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the open book stretch?

The open book stretch requires no equipment — just your body weight.

Is the open book stretch good for beginners?

The open book stretch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Battling Ropes Half KneelingIntermediate · abs, biceps, deltoids, obliques, and pectorals
• Bear WalkIntermediate · abs, calves, deltoids, hamstrings, obliques, and pectorals