Thread the Needle Stretch

Difficulty

Beginner

Position

Floor

Type

Mobility

Sides

Both sides

Hold time

30–60 s per set in our routines

How to do the Thread the Needle Stretch

1. Start in tabletop with hands under shoulders and knees under hips.
2. Lift one arm toward the ceiling to open your chest.
3. Slide that arm under the opposite arm with the palm facing up, lowering your shoulder and head toward the floor.
4. Unwind back to tabletop and repeat before switching sides.

Tips

• Press the supporting hand firmly into the floor for stability.
• Keep hips stacked over knees as you twist.

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