Thread the Needle

A shoulder and upper back stretch performed in quadruped position that improves shoulder mobility and reduces upper back tension.

Instructions

1. Begin in a quadruped position (hands and knees on the ground).
2. Keep your hips stacked over your knees.
3. Thread your right arm under your body and across to the left side.
4. Your right shoulder and cheek should rest on the ground or mat.
5. Keep your hips level and avoid rotating excessively.
6. Hold the stretch for 20-30 seconds while breathing deeply.
7. Return to quadruped position and repeat on the opposite side.

Tips

• Move slowly into the stretch and avoid forcing the position.
• Focus on relaxing your shoulders and breathing deeply.
• You can adjust the intensity by changing hip position or arm placement.
• Perform on both sides to develop balanced shoulder mobility.
• This stretch is excellent for improving shoulder flexibility and reducing tension.