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Thread the Needle (Thoracic Rotation)

BeginnerMobilityTier T0

Opens up thoracic rotation which is often restricted from desk work. Good thoracic rotation protects the low back and neck from compensating.

Targets: Spine Chain (Full Spine)

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

No equipment? Try: Towel under knees for comfort

Dosage

2

Sets

8

Reps / Time

30 sec

Rest

slow and controlled, 3 seconds each direction

Tempo

Step-by-Step Guide

Set up

  • Position on hands and knees
  • Place one hand behind your head or on shoulder
  • Keep supporting arm straight
  • Start with spine in neutral

  1. No image for this step. Follow the written instruction.

    Step 1 of 7

    Rotate your elbow down, threading it under your body

  2. No image for this step. Follow the written instruction.

    Step 2 of 7

    Look toward your rotating elbow

  3. No image for this step. Follow the written instruction.

    Step 3 of 7

    Go as far as comfortable

  4. No image for this step. Follow the written instruction.

    Step 4 of 7

    Then reverse - rotate that elbow up toward the ceiling

  5. No image for this step. Follow the written instruction.

    Step 5 of 7

    Open up your chest toward the ceiling

  6. No image for this step. Follow the written instruction.

    Step 6 of 7

    Follow the movement with your eyes

  7. No image for this step. Follow the written instruction.

    Step 7 of 7

    Return and repeat before switching sides

Breathing

  • Exhale as you rotate down
  • Inhale as you rotate up/open

Form Cues

  • Move from your mid-back, not low back
  • Keep hips still - rotation is from thoracic spine
  • Follow your elbow with your eyes
  • Breathe throughout

Common Mistakes to Avoid

  • Rotating from hips or low back
  • Moving too fast
  • Not looking where you rotate
  • Holding breath
  • Forcing range

Safety Information

Keep movement pain-free. Stop if causes rib pain or dizziness.

Progressions

Hold at end ranges with breathing, or add gentle overpressure with free hand

Regressions

Reduce range of motion, or do seated rotation instead

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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.