Thread the needle
Also called kneeling spine turn, thoracic rotation
- Works
- Middle of the back and spine · thoracic spine and its muscles
- Back of the shoulder · posterior deltoid
- Needs
- No equipment
Setup
Kneel on all fours with hands under shoulders and knees under hips.
Steps
- Slide one arm under your body, palm up, toward the other side.
- Let that shoulder and the side of your head come down toward the floor.
- Pause, then reach the same arm up toward the ceiling, turning your chest.
- Do all reps, then change sides.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
A turning stretch in your upper and middle back.
Common mistakes
- Moving the hips instead of the upper back.
- Forcing the shoulder to the floor.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.