Mobility exercise TWK

Mobility exercise TWK (Thoracic Spine) is specifically aimed at improving rotation, extension and lateral flexion of the thoracic spine. A popular variation is the “open book” stretch or thoracic rotation in side lying where you lie on your side with knees bent and rotate your upper arm to mobilise your upper back. TWK mobility is crucial for healthy shoulder and neck function because limited thoracic mobility is often compensated by the neck or lower back.

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Mobility exercise TWK

Purpose of the exercise

Mobility and stretching exercise specific to thoracic rotation, extension and lateral flexion. Improves segmental mobility between thoracic vertebrae, reduces stiffness and helps restore normal thoracic range of motion. Also effective for improving shoulder overhead mobility, preventing neck pain and improving sports-specific rotational movements.

Supplies

Mat or soft surface
Sufficient space to lie on your side
No further material required

Starting position

Open book stretch (thoracic rotation):

Lie on your side on a mat
Bend both knees 90 degrees in front of you (foetal position)
Extend both arms in front of you, palms together
Keep your knees stacked and on the ground
Head relaxed on floor or arm

Implementation

Open book variant:

Keep your lower arm still on the ground
Lift your upper arm and rotate open
Follow your hand with your gaze
Open your upper back (thoracic rotation)
Try to bring your upper shoulder towards the ground
Keep your knees on the ground (isolate upper back rotation)
Hold for 3-5 seconds in maximum rotation
Slowly come back to start

Thread the needle variant:

Start in four-foot position
Slide one arm under your body to the other side
Rotate your upper back as your arm slides through
Lower your shoulder and head to the ground
Hold and feel the stretch
Come back and repeat other side

Points of interest

✓ Focus on rotation from your upper back (not your hips)
✓ Keep your knees on the ground (at open book)
✓ Follow your moving hand with your gaze
✓ Move slowly and in a controlled manner
✓ Breathe deeply during rotation
✓ Feel the mobilisation between your shoulder blades
✗ Avoid rotation from your hips or lower back
✗ Do not force beyond comfortable
✗ Don't lift your knees (in open book variant)
✗ Don't move too fast
✗ Do not overstress

When this exercise?

This exercise is suitable for anyone with limited thoracic rotation, especially athletes in rotational sports (golf, tennis, baseball). Ideal as a warm-up for upper-body training or rotational sports. Very effective for stiff upper back, limited shoulder mobility or neck pain caused by compensation. Perfect as daily mobility exercise for office workers. Also valuable in rehabilitation after back pain to restore thoracic mobility (in consultation with physiotherapist). Suitable as part of yoga or mobility routines. Can be performed several times a day. In case of acute back pain or herniated disc, have it assessed by a physiotherapist first.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.