Mobility · New to it
Thread the Needle
A kneeling twist that slides one arm under your body and then opens it to the ceiling, loosening your upper back.
Demo by Lena, an AI coach. Its start and end, as stills.
- Works
- upper back; also shoulders, rear delts, obliques
- Kit
- Mat
- Dose
- 30 seconds each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Kneel on all fours with hands under shoulders and knees under hips.
While you move
- Slide the arm under, palm up
- Rest your shoulder, breathe
- Open up, reach high
- Hips stay over knees
Avoid
- Shifting your hips back or sideways
- Twisting from your lower back instead of your ribs
Take care if you have trouble with your wrists.