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Thread the Needle exercise is a yoga-inspired stretch that helps improve mobility and flexibility in your upper back and shoulders while also providing a gentle twist for your spine.
Begin in a tabletop position on the floor, with your hands directly under your shoulders and your knees under your hips.
Inhale and reach your right arm up toward the ceiling, simultaneously rotating your torso to the right. Your chest should be open at this point.
Exhale and thread your right arm under your left arm, moving it through the space between your left arm and left leg. Lower your right shoulder and the right side of your head to the floor, as if you're threading a needle. Your left hand and left forearm should remain firmly planted on the ground.
Hold the stretch for a few breaths, feeling a gentle stretch in your upper back and shoulder. Relax into the position, but avoid forcing it.
Inhale as you return to the tabletop position, reaching your right arm back up toward the ceiling to open your chest once more.
