How To: Thread the Needle

Feeling tension in your upper back and shoulders? In this blog, we break down how to perform a gentle but effective stretch known as “Thread the Needle.” You might be familiar with this stretch, but if not, it’s one to consider! It’s an excellent way to improve flexibility and ease tension. To make it more comfortable, consider having a folded blanket nearby.

Let’s explore how to do this stretch and reap its rewards!

 How to Thread the Needle:

1. Find a space on the floor and come to all fours. If you’d like, you can place the folded blanket underneath your knees if you need some added support there.
2. Keep the hips and knees stacked. When you look between your knees, you should not see your feet; keep the feet in line with the knees.
3. Keeping the knees, feet, and hips exactly where they are, you can begin to walk the hands out further in front of you.
4. Once you’ve reached a comfortable stretch through the sides, take the right arm under the left arm, and rotate the torso to the left. Place the right shoulder on the floor along with the right temple.
   1. Your gaze should come up past the left armpit towards the ceiling. Keep your left arm straight and extend it overhead, with your palm facing the floor. If you can’t reach the temple to the floor, place another folded blanket or small pillow underneath it.
5. Keep the hips from shifting too far forward or backward. The stretch should focus on the upper back twisting, rather than the pelvis. Also, keep the feet from coming together, keep them in line with the knees.
   1. Tip: The first time you do this stretch, have someone with you so they can tell you if you are shifted at all. You can also do it in front of a mirror to ensure you maintain the correct alignment.
6. Stay here for about 30 seconds or longer if you like! Don’t forget to balance everything out by performing this stretch on the other side.

Incorporating this stretch into your routine can be a wonderful way to enhance your flexibility and relieve tension in your upper body. Remember to listen to your body and adjust the stretch as needed, using a folded blanket for extra support if necessary. Take your time, and don’t rush through the movements; allow yourself to experience the benefits of this gentle twist fully. If you experience pain while performing this stretch, connect with your nearest Athletico location to schedule a free assessment with a licensed physical therapist who can help.

Schedule a Free Assessment

*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

*All exercises create some risk of injury or other adverse events. A physical therapist can personalize your exercise regimen and help mitigate some of these risks. Prior to starting a new exercise regimen consult a physical therapist or other qualified healthcare professional if you have ever experienced heart, circulatory problems, blood pressure, breathing, joint, or movement problems, decreased balance, feelings of dizziness, back pain, prolonged headaches or migraines, diabetes, or asthma, or if you are on prescription medications, recently completed a course of medications, recently had surgery, are pregnant or recently gave birth, or if your healthcare provider has advised against these types of exercise.