Quadruped Thread-the-Needle Thoracic Rotation

How to do it

1. Start on your hands and knees in a quadruped position.
2. Turn one palm upward and reach that arm underneath the supporting arm toward the opposite side.
3. Let the moving shoulder lower toward the floor as the mid-back rotates, while keeping the hips relatively level.
4. 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.

Dosage

2 × 5 reps per side

Muscles worked

Stretches: thoracic rotators

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