MobilityRecovery

Thread the Needle

Quadruped

A hands-and-knees trunk rotation with one arm reaching beneath the supporting arm.

Level

Beginner

Equipment

Bodyweight

Focus

Upper Back · Obliques · Shoulders

Choose variation

Exercise Demonstration

Visual demo

Demonstration videos focus on movement quality. Use the cues below for additional guidance.

Key Cues

Do it well.

Begin on hands and knees with a comfortable base.

Slide one arm under the other within a comfortable range.

Allow a gentle upper-body rotation without forcing the neck.

Return slowly and repeat on both sides.

Common Mistakes

Forcing the shoulder into the floor.

Twisting sharply to increase the range.

Holding the breath.

Exercise Family

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