Flexibility exercise

Upper Back Stretch (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 and across to the opposite side, lowering the shoulder and the side of the head to rest on the mat.
Walk the opposite hand slightly forward for support, keeping the hips stacked over the knees as the upper back settles into the rotation.
Feel a stretch across the upper back and the back of the shoulder of the resting arm while breathing slowly into the upper back with each breath.
Hold the position for 20 to 30 seconds without shifting the hips out of alignment.
Slowly unwind the arm, return to all fours, and repeat on the opposite side.

TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises

RhomboidsMuscles between the spine and scapula responsible for scapular retraction. All Rhomboids exercises

Posterior DeltoidRear portion of the shoulder muscle responsible for shoulder extension and external rotation. All Posterior Deltoid exercises