Quadruped Thoracic Rotations

In today’s video, we’re highlighting the Thread the Needle exercise — a gentle movement that improves thoracic mobility, relieves tension in the upper back, and enhances rotational flexibility. Perfect for warm-ups, recovery, or improving posture!

How to Perform the Exercise

1. Start on your hands and knees in a tabletop position, with your wrists under your shoulders and knees under your hips.
2. Slide one hand under your opposite arm, threading it through as you rotate your torso downward.
3. Reverse the motion by lifting your arm out and placing your hand behind your head.
4. Rotate upward, opening your chest and looking up toward the ceiling.
5. Return to the starting position and repeat the motion on the same side before switching to the other.

Tips for Success

• Keep your movements smooth and controlled to maximize the stretch.
• Avoid shifting your hips; focus on rotating through your upper back.
• Breathe deeply, exhaling as you thread and inhaling as you open up.

This exercise is excellent for increasing upper back mobility, reducing stiffness, and improving overall flexibility. Incorporate it into your routine for a healthier, more mobile spine!