Thread the Needle

Instructions

1. Start on your hands and knees in a quadruped position.

2. Place your hands under your shoulders and your knees under your hips.

3. Keep your chest broad and your core lightly engaged.

4. Lift one hand off the floor.

5. Reach that arm underneath your body toward the opposite side.

6. Let your upper body rotate as the arm slides through.

7. Lower your shoulder and the side of your head toward the floor as you continue reaching.

8. Pause briefly in the stretched position.

9. Press through the supporting hand and twist to the opposite directions.

10. Reach towards the ceiling.

11. Repeat for the prescribed number of reps, then switch sides.

Common Compensations

• Do not shrug the supporting shoulder up toward your ear.

• Do not force the rotation if you feel pinching or pain.

• Do not let your hips shift excessively backward or sideways.

• Do not rush the reaching or return.

• Do not collapse all of your weight into the neck or head.

• Do not hold your breath.

Extra Info

• You should feel this mostly in the upper back, back of the shoulder, and around the rib cage.

• You may also feel a gentle stretch through the thoracic spine and the back of the shoulder.

• The goal is controlled upper-body rotation, not forcing the deepest possible stretch.

• You should not feel sharp pain in the shoulder, neck, low back, or wrists.