How to do the Thread the Needle
Step by step
- Start on all fours with hands under shoulders and knees under hips.
- Slide your right arm under your body, reaching it across to the left.
- Let your right shoulder and cheek lower gently toward the floor.
- Feel the stretch through your upper back, then reach the right arm up to the ceiling and rotate open.
- Return to all fours and repeat on the other side.
The thing people get wrong
Move slowly and let the rotation come from your upper back - keep your hips level and stacked over your knees the whole time.
Coaching cue
Turn your chest, not just your arm, as the hand slides through.
Stay safe
Keep your weight off your head and neck; press through the supporting hand to hold yourself up.
Make it easier or harder
- Easier: Rest your shoulder on a cushion so you do not have to lower as far.
Muscles worked
- Primary: Upper Back, Side delts
- Secondary: Lats
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.