Thread The Needle
The Thread the Needle exercise is a simple and highly effective mobility drill that helps improve rotation through the thoracic spine. It reduces stiffness in the upper back, shoulders, and neck. When the T spine gets tight from sitting or repetitive training, your lower back and shoulders often compensate. That can lead to discomfort during daily activities like reaching overhead, turning to look over your shoulder, or lifting weights.
Adding the Thread the Needle stretch to your routine can help restore healthier movement in the ribcage. It supports better shoulder mechanics and a more natural posture. Instead of forcing your spine into a rigid position, this mobility exercise gives your body room to rotate with ease.
Use this drill as a warm up before overhead lifting, pressing, golf, tennis, or any rotational sport. It also works well as a cool down or quick reset after long hours at a desk. Making Thread the Needle a regular habit can help you move better, feel better, and protect your shoulders from stress.
Why Use Thread the Needle in Your Mobility Routine
- Improves thoracic spine rotation
- Reduces upper back and shoulder tightness
- Helps relieve neck tension from poor posture
- Allows better overhead strength and function
- Supports rotational sports and daily movement
- Pairs well with Book Opener, Scapular Wall Slides, and other T spine mobility exercises
Equipment Needed
A soft mat or comfortable surface
How to Perform Thread the Needle
- Begin on all fours with hands under shoulders and knees under hips.
- Lift one hand off the ground and thread the needle underneath your chest toward the opposite side.
- Gently lower your shoulder and head toward the floor.
- Keep the hips steady and let the rotation come from your upper back.
- Take one to two slow breaths at the end of the reach.
- Return to the start and repeat on the other side.
Common Mistakes to Avoid
- Rotating the hips instead of the T spine
- Holding tension in the neck or jaw
- Rushing without breathing
- Forcing into sharp pain or discomfort
Progressions and Regressions
- Regression: Support the head with a yoga block or pillow
- Progression: After threading under, raise the arm toward the ceiling for added rotation
- Progression: Add slow breathing cycles at end range
- Variation: Place a foam roller under the reaching arm to deepen the stretch
- Strength focus: Lightly engage the core to avoid unwanted lower back motion
