Joint angles · start → finish
- Torso
- 94.0° → 94.0°
- Hip
- 46.0° → 46.0°
- Knee
- 72.0° → 72.0°
- Shoulder
- 30.0° → 86.0°
- Elbow
- 44.0° → 86.0°
- Neck
- -6.0° → -6.0°
Mobility
Thoracic Open Book
3 × 8/side, side-lying, rotate the top arm open and breathe into it.
Equipment
- Mat
Muscle groups worked
- Core
- Scapular push
What it buys you
Twisting positions should turn at the ribcage, not the low back. This teaches that.
Capacity trained
Mobility. Hip, adductor and thoracic range. Determines which positions are available and comfortable.
Energy
Modelled kilocalories
| Reference body | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|
| Male reference · 82 kg | 36 kcal | 72 kcal | 108 kcal | 161 kcal |
| Female reference · 68 kg | 30 kcal | 60 kcal | 89 kcal | 134 kcal |
Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.
Cross-reference
Positions this workout helps · 50
It serves Side-Lying, Supine Base, Seated and Prone Base. Every position in those families is listed below, hardest first.
- Prone BaseProne Scapular Load6.4
- Prone BaseProne Edge Hang6.3
- Prone BaseProne Forearm Support6.2
- Prone BaseProne Extended Reach6.2
- Prone BaseProne Split6.2
- Prone BaseProne Hips Elevated6.1
- Prone BaseProne Deep Flexion6.1
- Prone BaseProne Legs Together6.0
- SeatedSeated Hands-Back Bridge6.0
- Prone BaseProne Single Knee Drawn5.9
- Prone BaseProne Pillow Wedge5.9
- Prone BaseProne Wide Base5.8
- SeatedSeated Deep Lean5.8
- SeatedSeated Edge Single Leg5.8
- SeatedSeated Chair Reverse Straddle5.7
- SeatedSeated Elevated Surface5.7
- Prone BaseProne Neutral5.6
- SeatedSeated Chair Straddle5.6
- SeatedSeated Knees Drawn5.6
- SeatedSeated Wide Abduction5.6
- SeatedSeated Lean-Back Support5.5
- SeatedSeated Cross-Leg5.5
- SeatedSeated Edge Reverse5.4
- SeatedSeated Feet Planted5.4
- Supine BaseSupine Bridge Assist5.3
- Supine BaseSupine Legs on Shoulders5.2
- SeatedSeated Edge Facing5.2
- Supine BaseSupine Legs Extended Overhead5.1
- Supine BaseSupine Hips Elevated5.0
- Supine BaseSupine Deep Hip Flexion5.0
- Supine BaseSupine Edge of Surface4.9
- Supine BaseSupine Half Twist4.9
- Supine BaseSupine Single Leg Raised4.8
- Supine BaseSupine Knees Drawn4.7
- Supine BaseSupine Wide Abduction4.7
- Supine BaseSupine Ankles Crossed4.6
- Supine BaseSupine Lumbar Wedge4.6
- Side-LyingSide-Lying Top Leg Raised4.5
- Side-LyingSide-Lying Half Twist4.5
- Side-LyingSide-Lying Edge4.5
- Supine BaseSupine Neutral4.4
- Side-LyingSide-Lying Scissor4.4
- Side-LyingSide-Lying Extended4.4
- Side-LyingSide-Lying Hip Stack4.4
- Side-LyingSide-Lying Knee Draw4.3
- Side-LyingSide-Lying Top Leg Forward4.3
- Side-LyingSide-Lying Facing4.2
- Side-LyingSide-Lying Pillow Wedge4.1
- Side-LyingSide-Lying Nested4.0
- Side-LyingSide-Lying Head Supported4.0
Honest framing
Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.