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Exercise handout — move better, feel better.
Thread the Needle
Reach one arm under your body while on hands and knees. Opens up your upper back and shoulder.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
30 sec
Reps / Time
20 sec
Rest
5-10 second hold each side
Tempo
Step-by-Step Guide
Set up
- Get on hands and knees
- Hands under shoulders
- Knees under hips
No image for this step. Follow the written instruction.
Step 1 of 5
Reach one arm under your body toward the other side
No image for this step. Follow the written instruction.
Step 2 of 5
Let your shoulder and head lower to the floor
No image for this step. Follow the written instruction.
Step 3 of 5
Slide arm as far as comfortable
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for a few breaths
No image for this step. Follow the written instruction.
Step 5 of 5
Return and switch sides
Breathing
- Breathe out as you thread through
- Breathe deeply while holding
Form Cues
- Move slowly
- Breathe into the stretch
- Keep hips level
- Don't force it
Common Mistakes to Avoid
- Moving too fast
- Forcing the stretch
- Shifting hips too much
- Holding breath
Safety Information
Gentle stretch. Stop if any sharp pain in shoulder.
Progressions
Reach farther or hold longer
Regressions
Don't reach as far or use a pillow under your head
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.