Open book stretch

Postureeasyrepsno equipment

Lying on the side with hips and knees bent, the top arm sweeps up and over to the other side while the chest turns open and the head follows the hand; knees and pelvis stay still, so the rotation comes from the upper back.

How to do it

1. Lie on your right side, hips and knees bent to about 90 degrees and stacked; the bottom arm lies on the floor overhead as a pillow for the head (that hand stays still), the top arm reaches straight out in front with the hand on the floor.
2. Keeping the knees together and the pelvis still, lift the top arm up toward the ceiling, turning the head to follow the hand.
3. Keep going until the arm rests on, or toward, the floor behind you and the chest faces the ceiling; breathe out and hold 3-5 seconds.
4. Bring the arm back over to the start. 10 reps, then the other side. Go only as far as is comfortable, without forcing the shoulder.

Muscles worked

lombari, dorsali, obliqui, pettorali

Workouts that use it

• Neck & upper back