Thread the Needle

Upper Back, Shoulders, TrapsBodyweight

A thoracic spine and shoulder mobility drill done on all fours. It opens up your upper back and releases built-up tension throughout your shoulders.

How to do it

1Start on all fours with your hands under your shoulders and knees under your hips.

2Reach one arm under your torso, threading it between your supporting arm and knees.

3Lower your shoulder and cheek down toward the floor, gently rotating through your mid-back.

4Hold the stretch at the bottom for a second or two, feeling the release between your shoulder blades.

5Push through your supporting hand to reverse the motion and return to the start.

Common mistakes

Shifting your hips off-center as you twist, losing isolation in the upper spine.

Dropping abruptly onto your shoulder instead of controlling the reach down.

Holding your breath at the deepest point of the twist.

Breathing

Inhale in the starting quadruped position, and exhale fully as you thread your arm under your body.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.