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Open book thoracic rotation

15-20 slow twists per side lying down, 1-2 s hold, then 10-15 child's pose twists per side.

Slot
Mobility
Focus
Mobility
Time
4 min
Intensity
Low
Injury risk
Low
Intervals
4 rounds
Equipment
Floor space, Foam roller

How to do it

Rotation through the mid-back lets you reach behind you, stem in corners and go overhead without your shoulders doing all the work. Lie on your side with the top leg bent to 90 degrees and resting on a foam roller or block, both arms straight out in front, palms together. Open the top arm like a book toward the floor behind you, following it with your head, and keep the top knee pressed down so the twist comes from the upper back, not the hips. Hold 1-2 s and return. Do 15-20 per side. Then kneel in child's pose, one hand behind your head, and twist that elbow toward the ceiling, 10-15 per side, squeezing the shoulder blades together to deepen it.

Who it’s for

Climbers whose shoulders and lower back do all the turning because the upper back barely moves. You’ll notice it reaching for a hold behind you, stemming in a corner, or twisting into a drop knee. It works as a warm-up or at the end of a session.

Common mistakes

  • Letting the top knee lift. When the knee comes up, the hips roll and the twist moves to the lower back. Keep the knee pressed down on the roller or block.
  • Forcing the arm to the floor. The arm doesn’t need to touch down. The rotation ends where your upper back stops.
  • Leaving the head behind. Follow the moving hand with your eyes and head. It adds to the rotation and keeps the neck relaxed.
  • Rushing the reps. A fast swing goes through the range without ever sitting in it. Move slowly and take the short hold at the end.
  • Rolling off the heels in child’s pose. Keep your hips back toward your heels so the twist stays in the upper back.

How to progress

Breathe out at the end of each twist and let the arm settle a little further. Over a few weeks the open arm gets closer to the floor without the knee lifting. After that, keep it as a regular part of your warm-up rather than trying to push it harder.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Power Endurance Keep your power through one hard move after another.
  • Endurance Climb longer before you pump out, by moving efficiently.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.
  • Deload Train less, let your fingers recover, keep moving.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.