Thread the Needle Pose
Open shoulders & back with Thread the Needle! Gently twist & stretch for tension relief & improved flexibility. Great for all levels.
The Thread the Needle Pose mainly works the core and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Thread the Needle Pose Muscles Worked
Primary
Obliques; Lats (latissimus dorsi)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Thread the Needle Pose Variations and Alternatives
How to do the Thread the Needle Pose
Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
Spread your fingers wide and press through the palms to distribute your weight evenly.
Inhale and lift your right hand off the floor, extending your right arm to the sky, rotating your torso to the right as you do so.
Exhale and thread your right arm underneath your left, bringing your right shoulder and the side of your head to the floor. Your hips should remain lifted, and your left elbow can bend to allow more rotation.
Keep your left hand planted or extend your left arm forward on the floor for additional support and a deeper stretch.
Hold this position for 15-30 seconds, breathing deeply and letting your upper back and shoulders relax.
Gently release by pressing into your left hand and unthreading your right arm, returning to the tabletop position.
Repeat the process on the opposite side, lifting the left arm and threading it under the right.
Ensure that the movements are controlled and that you maintain comfortable breathing throughout the exercise. This pose helps to open the shoulders and upper back, improving flexibility and releasing tension.
---
Thread the Needle Pose FAQs
What muscles does the Thread the Needle Pose work?
The Thread the Needle Pose mainly works the core and back, with help from the traps. The main muscles are the obliques and latissimus dorsi.
What equipment do you need for the Thread the Needle Pose?
None. The Thread the Needle Pose is a bodyweight exercise, so you can do it anywhere.
What are some Thread the Needle Pose variations and alternatives?
Similar exercises include the Kneeling Reach & Thread, Alternating Kneeling Torso Row Rotation to Thread the Needle, Kneeling Torso Rear Rotation Fly to Thread Through and Kneeling Torso Thread Through Rotation.
Training calculators
Work out the numbers behind your training before your next session.