Flexibility exercise

Thread the Needle

How to do it

Start on all fours on a mat with the hands under the shoulders and knees under the hips.
Slide one arm underneath the body, threading it across to the opposite side with the palm facing up.
Let the shoulder and head rest toward the mat as the upper back rotates, then reverse the arm back through to open the chest toward the ceiling.
Feel a stretch and release across the upper back and shoulder of the threading arm as it rotates through, keeping the hips stacked over the knees throughout.
Repeat the threading motion for 8 to 10 slow, controlled repetitions on one side.
Return to the all-fours position and repeat the sequence on the opposite arm.

BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises