Mobility · Level 1
Open book (thoracic)
Lying on your side with knees bent, open the top arm to the other side following it with your eyes.
- Suggested dose
- 1 × 8 rep per side · 15s rest
- Equipment
- No equipment · or · Mat
- Works
- Upper back, Chest, Obliques
- Pattern
- Mobility, Rotation
How to do it
- Lie on your side, knees at 90° and arms together in front.
- Open the top arm in an arc toward the floor on the other side, rotating your chest.
- Exhale at the bottom and come back. Knees stay together.
Key points
- The rotation comes from the upper back
- Eyes follow the hand
Common mistakes
- Letting the knees come apart
- Forcing the shoulder
Why it helps your tennis
Mobile thoracic spine = more rotation without overloading the lower back or shoulder.
Related exercises
- Carioca (crossover step)Lateral movement crossing one foot in front and then behind.
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.