Thread the needle stretch
The thread the needle stretch is an upper-back turn on all fours, for the upper back and the back of the shoulder. You slide one arm under your body and let your upper back rotate until that shoulder rests on the mat. Use it in a mobility session or during a desk break.
- Works
- Upper back and back of the shoulder
- Hold
- About 30 sec each side
- Kit
- None
- Intensity
- 2 of 5 on Prep's scale
How to do it
How to do the thread the needle stretch.
Hold about 30 seconds each side. Keep the other palm planted to control how far you turn.
Step 1
All fours
Start on all fours with your hands under your shoulders and knees under your hips.
Step 2
Thread through
Keep your left palm planted. Slide your right arm beneath your left armpit, palm up, and let your upper back rotate.
Step 3
Settle and hold
Lower your right shoulder and the side of your head onto the mat, only as far as comfortable. Keep your hips over your knees and breathe. After the hold, press into your left palm, return to all fours, and switch sides.
Form
Thread the needle stretch form.
A comfortable stretch across the upper back and behind the shoulder of the threaded arm.
Keep
- Keep the supporting palm downUse it to control how far you turn.
- Keep hips over knees
- Rest your head gentlyUse support if it does not reach.
Common mistakes
- Pressing into the neckShorten the reach and support your head.
- Reaching beyond control
- Easier version
- Support head and shoulderUse a folded blanket and a shorter reach.
- When to stop
- Stop if the position causes neck pain or sharp pain.
Questions
Thread the needle stretch questions.
What does the thread the needle stretch work?
The thread the needle stretch works the upper back, and also the back of the shoulder.
What is the thread the needle stretch good for?
Prep uses the thread the needle stretch for upper-back rotation, during a mobility session or during a desk break.
How long should you hold the thread the needle stretch?
Hold about 30 seconds each side. Keep the other palm planted to control how far you turn.
How do you make the thread the needle stretch easier?
Support head and shoulder. Use a folded blanket and a shorter reach.
When should you stop the thread the needle stretch?
Stop if the position causes neck pain or sharp pain.
Alternatives
Thread the needle stretch alternatives.
Similar moves
In these routines
More upper back exercises
Do it timed, both sides.
Prep times both sides, shows the demo clip and plans your week around the areas you choose.