Thread the Needle
Gentle rotation for the thoracic spine, shoulders and upper back.
- Thoracic spine
- Rotation
- Shoulder
- Upper back
Purpose
Mobilise thoracic rotation and improve mobility of the shoulder girdle and upper back.
Starting position
Begin on all fours with hands under shoulders and knees under hips.
How to perform
Reach one arm underneath the opposite arm while rotating the upper body with control. Let the shoulder and head move gently towards the floor. Then bring the arm back and return to the starting position.
Breathing
Exhale as the arm reaches through; inhale as you return.
What to pay attention to
Let the movement come mainly from the thoracic spine. Keep the pelvis as still as possible.
Common mistakes
Turning the pelvis strongly to the side, forcing rotation from the lumbar spine, and pressing the shoulder into the floor.
Dosage
6–10 repetitions per side, or hold for 20–30 seconds.
Instructions
How to do it
Start on all fours (tabletop position). Slide one arm underneath the supporting arm, palm facing up. Gently rest your shoulder and head on the floor.
Dosage
2 x 30 seconds per side
Important
Make sure to keep your pelvis centered directly over your knees.
Common mistakes
- Shifting the pelvis to the side
- Putting too much weight on the head
- Bending the supporting arm
- Forcing the rotation
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.