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.
Also called: thread the needle (each side), thread the needle stretch, threading the needle
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Start on all fours, hands under shoulders and knees under hips.
How to do the Thread the Needle
- Lift one hand and slide it palm-up under the opposite arm, lowering that shoulder and ear toward the floor.
- Let the upper back rotate and relax into the twist, breathing slowly.
- Hold for the target time, then press the supporting hand into the floor to come back up.
- 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.
Thread the Needle muscles worked
The Thread the Needle works the upper back, shoulders and spine.
Pairs well with
Around the World
Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.
Downward Dog
An inverted V hold on hands and feet - lengthens the calves, hamstrings and spine while opening the shoulders; a staple runner cool-down pose.
Prone Y-T-W Raise
Lying face down and raising the arms through Y, T, and W positions — a shoulder and upper back exercise that hits multiple angles in one movement.
Reverse Snow Angel
Lying face down and sweeping the arms like a snow angel — strengthens the upper back and rear shoulders with just body weight.