Thread the needle
A hands-and-knees rotation that opens the upper back, then threads one arm under to stretch the shoulder.
BeginnerMatLow impactSuggested: 8 reps per side
How to do it
- Start on your hands and knees with your wrists under your shoulders.
- Reach your left arm up toward the ceiling, turning your chest to follow it.
- Sweep the arm down and slide it under your body toward the right, palm up.
- Lower your left shoulder and the side of your head to the mat and pause.
- Unwind and repeat, then switch sides.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep your hips stacked over your knees as you turn.
- Press your right hand into the floor to deepen the twist.
Muscles worked
Upper backTrapsShoulders