Kneeling Thread the Needle

Positioning

1. Start Position: Begin on all fours, with your hands directly beneath your shoulders and your knees beneath your hips. This is known as the tabletop position.

2. Alignment: Ensure your back is flat, your core is engaged, and your head is in a neutral position, looking at the floor.

Movement

1. Reach Under: Take your right hand and reach it underneath your left arm, allowing your shoulder and head to lower towards the floor. Let your right shoulder rest on the ground if comfortable.

2. Positioning the Head: You can either keep your head turned towards your left side or rest your left cheek on the floor for a deeper stretch.

3. Arm Extension: If it feels comfortable, extend your left arm straight in front of you, allowing your left palm to face down.

4. Hold the Stretch: Maintain this position for 15-30 seconds, breathing deeply and relaxing into the stretch.

5. Return to Start: To come back to the starting position, press into your left hand and lift your body back to the tabletop position.

6. Repeat on the Other Side: Switch sides by reaching your left hand under your right arm and follow the same steps.

Tips

• Focus on keeping your hips over your knees and your shoulders relaxed.

• Avoid any movements that cause pain, and modify the range of motion as needed.