# Thread the Needle Stretch | FREE 4K Videos | 321 STRONG

> 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.

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# Thread the Needle Stretch
  Thoracic rotation on all fours to open the shoulders and upper back. 

       
                    
## 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
    1  Come on all fours with wrists below your shoulders and knees below your hips.

   2  Extend one hand out to the side, palm facing up, and thread it right underneath your chest and navel.

   3  Keep threading it through until your shoulder comes down toward the ground.

   4  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.

   5  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.

   6  To come out: press your hand into the floor and unthread the same way you came in.

   7  Do the other side — threading until the shoulder hits the ground and your head also meets the ground. Keep your weight in your shoulder.

   8  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
      Restores thoracic rotation (the twisting range through the mid and upper back) that lets you look behind you, reach across your body, and walk with a natural arm swing     Releases the rhomboids (the muscles between the shoulder blades) that desk work and driving lock into a chronically tight position     Leaves your upper back feeling open and mobile — the unwound feeling that makes the next workout, or just the next hour, easier on your spine     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. 

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#### Video Details
   Duration: 1:19   Quality: 4K (2160p)   Level: All Levels      
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