Thread The Needle
BWBodyweightStretch
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Thread The Needle is a bodyweight stretching exercise that involves threading one arm under the body while resting on the opposite shoulder and knee, creating a deep twist through the upper back and shoulder. Its primary purpose is to improve thoracic spine mobility, relieve upper back tension, and enhance shoulder flexibility. It targets the chest, shoulders, back, and neck muscles, benefiting athletes, desk workers, and anyone with poor posture or tightness from daily activities—no equipment required.
How to Perform Thread The Needle
- 1Begin on all fours on a mat, with hands directly under shoulders and knees under hips, forming a tabletop position.
- 2Inhale deeply as you slide your right arm under your left arm, reaching toward the left side of your body.
- 3Exhale as you lower your right shoulder, ear, and cheek to the floor, stacking your right shoulder over your left arm.
- 4Extend your left arm overhead or straight up toward the ceiling for a deeper stretch, keeping your hips high.
- 5Breathe deeply and hold the position for 20-30 seconds, feeling the stretch through your upper back, shoulder, and neck.
- 6Inhale to return your right arm to the starting position, then repeat on the opposite side.
- 7Key form tips: Keep your left hip lifted to avoid twisting your lower back; gaze down or slightly forward to protect your neck; avoid forcing the stretch—ease into it gradually. Common mistakes: Collapsing hips or rushing the hold.