Dynamic Thread-the-Needle
A mobility move that rotates the upper back and opens the shoulders.
3D view
Drag to turn the figure, or use the arrow keys. The lighter limbs are on the far side.
Category: mob
Level: beginner
How to do it
- From hands and knees, slide one arm under your chest, palm up.
- Let the shoulder and head follow it to the floor.
- Then sweep the same arm up to the ceiling and look at your hand. 4 per side.
Muscles worked
Upper back, shoulders
Easier version
Reach less far under the body.
Harder version
Add a longer hold with the reaching arm.
Common mistake
Turning from the lower back instead of the upper back.
Safety
Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.