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.
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
Main muscles working (thicker lines)
Starting position
On hands and knees with wrists under shoulders and knees under hips.
Shift slightly back and slide one arm under your body, palm up, lowering that shoulder toward the floor.
Pause as you feel the upper back rotate.
Sweep the same arm back out and up toward the ceiling, opening the chest.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.