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Exercise guide
Thread the Needle Flow
The moving version of thread the needle: from all fours the arm threads under the body and then opens back up towards the ceiling, rotating the thoracic spine through its full range.
What this exercise works
- Muscles
- obliques · trapezius · erector spinae · posterior deltoid
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Start on all fours with the hands under the shoulders and the knees under the hips.
- Slide one arm under the body until the shoulder approaches the mat.
- Reverse the motion and open that arm up towards the ceiling, following the hand with the eyes.
- Return through the centre and repeat for the desired number of repetitions.
- Change sides and repeat.
Technique cues and common mistakes
- Keep the hips over the knees so the rotation stays in the upper back.
- Move at an even tempo instead of throwing the arm open.
- Let the head follow the hand rather than leading the movement.