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How to do a thread the needle

Hands and knees, then reach one arm under the other.

  1. Slide one arm under your body.
  2. Rest that shoulder on the floor.
  3. Return and switch sides.

What it works

You should feel it in your upper back. Mobility and stretch move, easy level, for the back, shoulders and neck.

Coach's cue
Slide the arm under, rest the shoulder
In a Medium session
2 × 30 s
Equipment
None
Level
Easy
Type
Mobility and stretch
Works
back, shoulders, neck

Workouts with this move

Wind down

15 min

15-minute stretch before bed9 moves · night

Back

10 min

10-minute back stretch before bed6 moves · night

Neck

5 min

5-minute neck stretch before bed4 moves · night

Shoulders

5 min

5-minute shoulder stretch before bed4 moves · night

Moves like this

Cat and cowEasy · no gearOpen bookEasy · no gearTowel hamstring stretchEasy · a towelKnee-to-wall rockEasy · a wallWall angelsEasy · a wallFoam rollEasy · foam roller

In the app, every session fits your time, your gear and your level.

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