How long should you hold Thread the Needle on each side?

Hold for 30 to 45 seconds per side, one to two rounds, breathing into the upper back rather than rushing the unwind. As the thoracic spine opens, add a round or walk the top hand a little further forward for more stretch.

How do you make Thread the Needle easier or harder?

If the neck feels strained, rest the head on a block or folded blanket instead of the bare floor. To deepen the stretch, walk the top hand further forward, or once the shoulder has released, reach that same arm overhead along the floor instead of leaving it planted.

What is Thread the Needle good for, and when should you skip it?

It restores rotation to a stiff upper back and eases tension between the shoulder blades, a good reset for anyone who sits or presses often. Go gently, or skip the head-down position, if you have a shoulder impingement or a recent neck injury on the side you're threading toward.

Beginner

Thread the Needle

Thread the Needle rotates the upper back and lengthens the back of the shoulder by sliding one arm underneath the body until the shoulder and side of the head rest on the floor. It restores rotation to a stiff thoracic spine and eases tension between the shoulder blades. It is a gentle, accessible mobility drill for anyone who sits or presses a lot.

Equipment: Body Weight
Body part: Back, Shoulder
Type: Stretching, Yoga
Browse by muscle: Deltoid Posterior, Trapezius Middle
Browse by movement: Mobility Drill

How to do it

1
Begin on hands and knees with wrists under shoulders and knees under hips.
2
Reach one arm up toward the ceiling to open the chest.
3
Slide that arm underneath the body, threading it between the opposite hand and knee.
4
Lower the shoulder and the side of the head to rest on the floor.
5
Let the supporting hand stay planted or reach it overhead to deepen the rotation.
6
Hold with easy breath, then unwind back to all fours and switch sides.

Tips

Keep the hips stacked over the knees so the rotation stays in the upper back.
Walk the top hand forward to increase the stretch across the shoulder blade.
Rest the head on the floor or a block so the neck stays relaxed.

Variations

Common mistakes

The hips swing back toward the heels as the arm threads through, which drains the rotation out of the upper back and into the lower spine instead.
Cranking the neck to look toward the ceiling, instead of letting the head rest naturally, makes the cervical spine do work the mid-back should be doing.
The supporting hand creeps too close to the body, which shortens the reach and caps how far the shoulder blade can spread across the floor.
Once the shoulder and ear are on the floor, letting the head bear real weight instead of resting lightly can pinch a shoulder that's still tight.

Frequently asked

How long should you hold Thread the Needle on each side?: Hold for 30 to 45 seconds per side, one to two rounds, breathing into the upper back rather than rushing the unwind. As the thoracic spine opens, add a round or walk the top hand a little further forward for more stretch.
How do you make Thread the Needle easier or harder?: If the neck feels strained, rest the head on a block or folded blanket instead of the bare floor. To deepen the stretch, walk the top hand further forward, or once the shoulder has released, reach that same arm overhead along the floor instead of leaving it planted.
What is Thread the Needle good for, and when should you skip it?: It restores rotation to a stiff upper back and eases tension between the shoulder blades, a good reset for anyone who sits or presses often. Go gently, or skip the head-down position, if you have a shoulder impingement or a recent neck injury on the side you're threading toward.

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