The thread-the-needle exercise is a thoracic spine rotation drill designed to improve mid-back mobility and reduce upper body stiffness. It targets the muscles around the shoulders, upper back, and rib cage, promoting better posture and rotational movement. This exercise is commonly used in rehab for neck, shoulder, and spinal conditions, especially in those with restricted upper body motion from prolonged sitting or poor posture.
- Start in four-point kneeling.
- Ensure your knees are under your hips and your hands are underneath your shoulders.
- Ensure your back is flat to start and do not allow your rib cage to drop.
- Do not lock your elbows out.
- Take your right hand and thread it underneath the left arm allowing your right shoulder to drop towards the floor.
- Stretch the right arm as far is comfortable mimicking a thread the needle type movement.
- Then bring the arm back through and continue the movement reaching the right arm up and over the body to rotate up to the ceiling.
- Complete as per Physiotherapist guidelines.