Band-Assisted Thread-the-Needle Thoracic Rotation

How to do it

1. Secure a light resistance band to a purpose-built anchor, inspect it, and set up on hands and knees outside its recoil path.
2. Reach the banded arm underneath your torso and across toward the opposite side, letting that shoulder lower toward the floor.
3. Let the band gently assist the reach while keeping the hips relatively level and the supporting shoulder stable.
4. 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.

Dosage

2 × 5 reps per side

Muscles worked

Stretches: thoracic rotators, rhomboids

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