Quadruped Thread-the-Needle Thoracic Rotation
mobilizethoraciceasyactive
2 × 5 reps per side
How to do it
- Start on your hands and knees in a quadruped position.
- Turn one palm upward and reach that arm underneath the supporting arm toward the opposite side.
- Let the moving shoulder lower toward the floor as the mid-back rotates, while keeping the hips relatively level.
- Pause for 1–3 seconds in a comfortable range, then slide the arm back to the start and repeat before switching sides.
Form cues
- Sit the hips slightly toward the heels to limit lumbar movement.
- Keep the supporting shoulder stable and let your eyes follow the moving hand only if the neck is comfortable.
- Do not force the shoulder toward the floor or collapse through the supporting arm.
Muscles worked
Stretches: thoracic rotators
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