Band-Assisted Thread-the-Needle Thoracic Rotation
mobilizethoracicintermediateactive
2 × 5 reps per side
How to do it
- Secure a light resistance band to a purpose-built anchor, inspect it, and set up on hands and knees outside its recoil path.
- Reach the banded arm underneath your torso and across toward the opposite side, letting that shoulder lower toward the floor.
- Let the band gently assist the reach while keeping the hips relatively level and the supporting shoulder stable.
- Pause for 3–5 seconds, then control the return and repeat before switching sides.
Form cues
- Keep the face outside the band’s recoil path.
- Use light assistance; do not let the band pull the shoulder down.
- Stop for shoulder pain, numbness or rib discomfort.
Muscles worked
Stretches: thoracic rotators, rhomboids
Part of a program
Part of Upper Body Posture Reset
This exercise is one move. Upper Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Tracks your progress — see what's working and adjust over time.
See the program →
Free · start with Week 1, no assessment needed