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Exercises/Thread the Needle
MobilityBeginner

Thread the Needle

A quadruped thoracic rotation where one arm reaches under the body and then opens toward the ceiling, mobilising the upper back and shoulders.

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Primary muscles

  • Rhomboids
  • Obliques

Secondary muscles

  • Rear Delts
  • Traps (Trapezius)
  • Lower Back (Erector Spinae)
Sets
1–2
Reps
6–10 per side
Rest
0–30s

How to perform

Thread the Needle movement

Main muscles working (thicker lines)

Starting position

On hands and knees with wrists under shoulders and knees under hips.

  1. 1

    Shift slightly back and slide one arm under your body, palm up, lowering that shoulder toward the floor.

  2. 2

    Pause as you feel the upper back rotate.

  3. 3

    Sweep the same arm back out and up toward the ceiling, opening the chest.

  4. 4

    Repeat for the prescribed reps, then switch sides.

Breathing: Exhale as you thread under and inhale as you open up.

Coaching tips

  • Keep hips over knees

  • Push the floor away with the support hand

  • Let your eyes follow the moving hand

Common mistakes

  • Swinging the hips side to side

  • Collapsing into the support shoulder

  • Rushing the reach

Safety notes

  • Pad the knees if needed and move within a comfortable range.

Details

Body parts
Back · Shoulders
Equipment
Bodyweight
Movement
Mobility · Rotation
Exercise type
Mobility
Training goals
Mobility · Flexibility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Foam Roller Upper Back RollBeginner→

Similar Exercises

  • Cat-CowBeginner→
  • Thoracic Open BookBeginner→
  • Upper Back StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.