Thread the needle

A rotation stretch for the upper back and shoulders. Held per side.

• Muscle group: Mobility
• Equipment: Bodyweight
• Difficulty: Beginner

Also known as: Thread-the-needle stretch, Thoracic rotation on all fours, Quadruped thread the needle, Trådning af nålen, Rotation i fireføddestilling

How to do it

1. Start on hands and knees with your hands under the shoulders and knees under the hips.
2. Slide one arm under your body along the floor, palm up, and rest your shoulder and ear on the floor.
3. Keep the hips over the knees, breathe slowly, hold and then switch sides.

Common mistakes

• Letting the hips shift backward so the stretch moves to the lower back.
• Forcing the shoulder down so it pinches; go only as far as is comfortable.

Alternatives

• Open book stretch
• Cat-cow
• Child's pose
• Thoracic extension on foam roller
• Lat stretch

Watch a video demonstration on YouTube

“How to Thread-the-Needle | The Right Way | Well+Good” by Well+Good (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.