Thread the Needle

Thread the Needle is a bodyweight mobility drill that opens up rotation through your upper back and shoulders. It is often used during a warm-up or cool-down to improve how freely your spine and shoulders move.

Start on all fours with your knees directly under your hips and your hands directly under your shoulders. Keep your spine long and your gaze toward the floor so your neck stays neutral.

Reach one arm up and open your chest toward that side. Then thread that arm underneath the other arm, sliding your palm across the floor as you rotate your torso. Gently lower the back of your shoulder toward the ground until you feel a stretch. Pause, then unwind and reach the arm back up before switching sides.

Exhale as you rotate and thread the arm under; inhale as you open back up. To make it easier, perform the drill seated with legs crossed or in a chair. To make it harder, reach the threaded arm farther across and hold the bottom position a little longer.

Fault: Sagging or collapsing into the supporting shoulder. Fix: Press firmly through the hand on the floor and keep that shoulder strong and away from your ear.

Fault: Letting the hips rock or shift from side to side. Fix: Keep your knees and hips anchored in place and let the rotation come only from your upper back.

Fault: Jamming the arm under as far as possible too quickly. Fix: Move slowly and stop at the point of gentle tension, not discomfort.