How to do the Thread the Needle

The Thread the Needle is a spine & joints move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.

• Level 2/5
• Back
• No equipment
• One side at a time

Form cues

1. Slide your hand under the other arm
2. Bring your shoulder and ear toward the floor
3. Come back and open your arm to the ceiling, switch sides halfway

Your hands carry your weight, so it loads the wrists. If your wrists hurt, tap “My wrists hurt” in the app to switch to a wrist-friendly version.

Muscles worked

Back — Twist through your upper back

More bodyweight back exercises

More moves for the same area

• Cat-CowLevel 1/5
• Doorframe RowLevel 1/5 · Doorframe
• Y-T-WLevel 1/5
• SupermanLevel 2/5
• Table RowLevel 2/5 · Table
• Prone ScorpionLevel 2/5

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