Side-Lying Open Book
Side-lying · Upper back and chest (rotation)
A dynamic stretch for the upper back and chest (rotation), moving through a gradually larger range. It can also be used as part of a warm-up.
How longNew to it: 5–10 small movements. Used to it: 10–15 movements, growing a little at a time.How long and how many →
Position and focus
Side-lying · Upper back and chest (rotation)
Starting position
Lie on your left side with the hips and knees bent and together. Reach both arms forwards in front of the chest.
Movement phases
1. Set up
Keep the knees together on the floor so the pelvis stays still.
2. Small openings
Lift the top arm to the ceiling and lower it behind you as the chest opens. Bring it back and repeat.
3. Larger range
Without the knees separating, gradually open the chest further.
4. Smaller and stop
Make the movement smaller and stop with the arm in front of the chest.
What to check yourself
Check that the top knee does not lift and turn the pelvis with it, and that there is no shoulder pain.
Adjust the stretch
Easier: Open the arm less and stop above the chest.
Deeper: As the arm opens, let the eyes follow the hand behind you.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching: long static holds can slightly reduce performance straight afterwards, while short static or PNF stretches can still be part of a warm-up combined with dynamic activity.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions