Thread the Needle

Sliding one arm under the body from all fours into a gentle twist - opens the upper back and shoulders after long runs or desk days.

Setup

Start on all fours, hands under shoulders and knees under hips.

How to do it

1. Lift one hand and slide it palm-up under the opposite arm, lowering that shoulder and ear toward the floor.
2. Let the upper back rotate and relax into the twist, breathing slowly.
3. Hold for the target time, then press the supporting hand into the floor to come back up.
4. Repeat on the other side.

Coach's notes

Keep the hips stacked over the knees - if they drift back, the twist moves out of the upper back.

Pairs well with