Exercises / Back & spine
Thread the needle
- Mobility
- Back & spine
- Mat
Slide one arm under the supporting arm while turning the upper back, keeping the hips over the knees.
Also called thread needle stretch, quadruped reach through, thoracic reach through.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Example mobility practice: 5-8 slow repetitions per side, pausing 2-3 seconds in a comfortable range. Adjust to symptoms and ability.
Start: On hands and knees
Steps
- Start on hands and knees with the knees padded and hands below the shoulders.
- Turn the right palm up and reach it under the left arm. Bend the supporting elbow as the right shoulder lowers comfortably.
- Pause without loading the neck, then press through the supporting hand to return. Repeat on the other side.
Cues
- Let the rib cage turn
- Keep hips over the knees
- Stop before the neck takes weight
Common mistakes
- Forcing the shoulder to the floor
- Shifting the hips far sideways
- Holding the breath
Used for
- Practice of comfortable upper-back rotation
- Coordination of trunk rotation and shoulder reach
Take care (3)
- Reduce the reach if it provokes shoulder, back or neck pain.
- Use another position if weight through the wrist or knee is uncomfortable.
- Follow any postoperative limits on spinal rotation or shoulder loading.
Evidence (1)
- A review of 77 studies found that repeated stretching programmes increased range of motion in healthy participants. It did not establish benefits of thread the needle for pain or test this exact movement.1
Easier
References (1)
- Konrad A, Alizadeh S, et al. J Sport Health Sci. 2024;13(2):186-194. Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis