Thread the Needle Stretch
Thoracic rotation on all fours to open the shoulders and upper back.
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About This Video
Thoracic rotation — the ability to twist through the mid and upper back — declines significantly after 50 as the intervertebral discs lose hydration, the facet joints stiffen, and the muscles between the shoulder blades become chronically tight. This loss of rotation affects the ability to look behind you while driving, reach across the body, and maintain a natural walking gait that includes trunk rotation. The thread the needle stretch directly targets the thoracic rotators and the rhomboid muscles between the shoulder blades, restoring the rotational mobility that is essential for safe and comfortable daily movement.
How to Perform This Technique
Come on all fours with wrists below your shoulders and knees below your hips.
Extend one hand out to the side, palm facing up, and thread it right underneath your chest and navel.
Keep threading it through until your shoulder comes down toward the ground.
Adjust the opposite hand for support. You can rest the side of your head on the ground, but the shoulder should bear most of the weight.
Notice how your hips stay up in the air right above your knees. Breathe deeply here, allowing yourself to relax. Toes can be tucked or untucked.
To come out: press your hand into the floor and unthread the same way you came in.
Do the other side — threading until the shoulder hits the ground and your head also meets the ground. Keep your weight in your shoulder.
When you're ready to come out, it's your upper arm that presses into the floor and presses you back up. Use the reverse motion to reset.
Benefits
Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body.