Thread the Needle Stretch

Shoulders, Upper Back, Thoracic SpineBodyweight

A gentle stretch designed to mobilize the thoracic spine while releasing tension in your shoulders and upper back. Requires no equipment and relieves shoulder girdle stiffness.

How to do it

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

2Reach one arm up toward the ceiling, gently opening your chest.

3Thread that arm underneath your torso between your opposite hand and knee.

4Gently lower your shoulder and head to the mat, feeling a stretch across your shoulder blade.

5Return to the starting position and repeat on the other side.

Common mistakes

Jerking your torso through the rotation, which can strain your back muscles.

Shifting your hips too far to the side, reducing the stretch in your upper spine.

Pressing your head and neck too hard into the floor, putting excess pressure on your neck.

Breathing

Inhale as you open your chest upward, and take a long, relaxing exhale as you thread through.

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.