Thread The Needle
Reach one arm under the body from a quadruped position, then rotate back out, to loosen the midback and shoulder while keeping the setup simple and low-load.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Thoracic rotators, posterior shoulder/upper back tissue tolerance, scapular control muscles.
Key Benefits
- Improves thoracic rotation with a gentle, repeatable pattern
- Also opens the posterior shoulder and upper back
- Easy to dose daily with minimal equipment
- Great warm-up for overhead and rotational training
Equipment Needed
None. Optional: mat/pad for comfort.
How to Perform Thread The Needle
- Start on hands and knees with a neutral spine.
- Reach one arm palm-up under the other arm.
- Let your shoulder drop toward the floor for a gentle rotation stretch.
- Rotate back open with control and breathe.
- Repeat and switch sides.
Programming Options
- 1–2 sets of 6–10 reps/side
- Or 30–60 seconds slow reps/side
- Optional pause: 1–2 breaths in the “threaded” position
Why This Variation Works
This drill encourages thoracic rotation in a supported position, which often makes it easier to avoid compensating through the low back.
When to Use It
Daily mobility routines, warm-ups before lifting/throwing, or as a posture reset after sitting.
Related Thoracic Mobility Exercises
Explore the Thoracic Mobility category for open books and kneeling thoracic rotations.
Frequently Asked Questions
Is this supposed to be a big stretch?
Not necessarily. Gentle motion plus breathing usually works best.
What if my wrists don’t like being on the floor?
Use fists, hold dumbbell handles, or elevate hands on a bench/couch.
Can I pause at the bottom?
Yes—1–2 breaths can help, as long as it stays comfortable.
More exercises in this collection
Explore other videos in Thoracic Mobility. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.