Thread the Needle Rotation
The Thread the Needle Rotation mainly works the core, with help from the lower back and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Thread the Needle Rotation Muscles Worked
Primary
Obliques
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis); Upper Traps (trapezius, upper fibers)
How to do the Thread the Needle Rotation
Setup
Position yourself on a flat surface on all fours (hands and knees) with your hands directly under your shoulders and your knees under your hips.
Movement
Take one hand and place your fingertips gently behind your ear with your elbow pointing out to the side.
Inhale and bring that elbow down towards the floor, rotating inwards across your torso towards the opposite wrist.
Exhale and rotate your rib cage upwards towards the ceiling, aiming to open your chest as wide as possible, allowing your elbow to point up.
Keep your hips stable and try not to shift your weight or knees during the rotation; the movement should come primarily from the mid-back (thoracic spine).
Complete all repetitions for one side before switching to the other.
Thread the Needle Rotation FAQs
What muscles does the Thread the Needle Rotation work?
The Thread the Needle Rotation mainly works the core, with help from the lower back and traps. The main muscles are the obliques.
What equipment do you need for the Thread the Needle Rotation?
None. The Thread the Needle Rotation is a bodyweight exercise, so you can do it anywhere.
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