Thread the needle
Spine . Back
Reach one arm under the body, rotate the upper back.
Use in a programExercise profile
Best forMobilityPosture
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksSpine, Back, Shoulders
Recommended1-2 x 5-8 slow reps per side
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Mobilises the thoracic spine and opens the shoulders.
- Setup
- On all fours, slide one arm under and across the body.
- Common mistakes
- Turning from the hips instead of the upper back.
- Easier
- Move through a smaller, gentle range.
- Harder
- Hold the end position and breathe into it.