HIP FLEXOR
Thread the Needle Stretch
Unlock Back Pain Relief
The Thread the Needle Stretch is a dynamic movement that targets your upper back (thoracic spine), shoulders, and lats, while significantly improving rotational flexibility. 🌀 Imagine your spine like a corkscrew this stretch helps unwind tightness while enhancing mobility for daily movements and workouts alike!
Key Benefits ✨
✅ Start in Tabletop 🐈 – Knees under hips, hands under shoulders.
✅ Reach Right Arm Up ☁️ – Inhale as you lift your right arm toward the ceiling, opening your chest.
✅ “Thread” Arm Under 🧵 – Exhale, rotate your torso, and slide your right arm under your left armpit (palm up).
✅ Rest Shoulder/Temple 😌 – Hold for 15–30 seconds, breathing deeply into the stretch.
✅ Switch Sides 🔄 – Repeat on the left.
Thread the Needle Exercise
How To Do Thread Needle Stretch
1️⃣Start in Tabletop 🐈
Knees under hips, hands under shoulders.
2️⃣Reach Right Arm Up ☁️
Inhale as you lift your right arm toward the ceiling, opening your chest.
3️⃣”Thread” Arm Under 🧵
Exhale, rotate your torso, and slide your right arm under your left armpit (palm up).
4️⃣Rest Shoulder/Temple 😌
Hold for 15–30 seconds, breathing deeply into the stretch.
5️⃣Switch Sides 🔄
Repeat on the left.
🔥 Modifications:
- Beginner: Keep the non-threading hand on the floor for support.
- Advanced: Lift your back hand off the floor to deepen the rotation.
📊 Quick Reference Table
Muscles Worked | Difficulty Level |
Thoracic Spine (mid-back) | Beginner-Friendly |
Rotator Cuff & Shoulders | Improves Flexibility |
Latissimus Dorsi (lats) | Adjustable Intensity |
Intercostals (ribs) | Enhances Breathing |
⚠️Safety Tricks
✔ Move Slowly – Control = better flexibility gains (no jerking!).
✔ Engage Your Core – Protects your lower back during rotation.
✔ Breathe Into Tight Spots – Exhale as you deepen the stretch.
✔ Use a Yoga Block – Place under your supporting hand if needed.
❌ Common Mistakes:
✖ Collapsing Your Chest – Keep your upper back active, not rounded.
✖ Forcing the Rotation – Let your flexibility guide you, not momentum.
✖ Holding Your Breath – Oxygen helps muscles relax deeper.
✖ Rushing – Slow, mindful movements yield better results.
Quick Tip:
This stretch is a game-changer for flexibility and mobility especially if you feel “stuck” in your upper back! Add it to your warm-ups or cooldowns to move and breathe more freely.