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Open Book
The Open Book is a mobility exercise with no equipment for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 30%, obliques 20% and mid traps 12%.
How to do it
- Lie on your side on a mat with the hips and knees bent to 90 degrees and a small pillow under the head.
- Stretch both arms straight out in front at shoulder height, palms together.
- Lift the top arm and open it in an arc over the body toward the floor behind you, following the hand with the eyes.
- Pause for 2 to 3 seconds while breathing out, then close the arm back over the body.
- Repeat for 30 to 45 seconds, then roll to the other side.
Tips
- Keep the top knee resting on the bottom knee so the turn comes from the upper back.
- Let the arm go only as far as it goes with the knees still together.
Common mistakes
- Letting the top knee lift and the hips roll back.
- Forcing the hand to the floor with a bent arm.
Muscles worked by the Open Book
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Active rotation and extension of the upper back: the erectors and obliques move the spine, the shoulder blades follow, and the pecs open at end range.
Open Book alternatives
Same equipment
- Quadruped Thoracic Rotation
- Cat Cow
- Segmental Cat Cow
- Bench Thoracic Extension
- Thoracic Extension on Foam Roller
Frequently asked questions
What muscles does the Open Book work?
Mainly the spinal erectors (lower back) and obliques. The mid traps and rhomboids assist.
Is the Open Book good for beginners?
Yes. The Open Book is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Open Book?
For example the Quadruped Thoracic Rotation, Cat Cow and Segmental Cat Cow. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.