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Exercise handout — move better, feel better.
Thread the Needle
Thoracic rotation exercise that helps relieve neck tension by improving upper back mobility.
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
6
Reps / Time
30 sec
Rest
Hold 3-5 seconds each side
Tempo
Step-by-Step Guide
Set up
- Position on hands and knees
- Hands under shoulders, knees under hips
- Spine in neutral position
No image for this step. Follow the written instruction.
Step 1 of 5
Take your right arm and thread it under your left arm
No image for this step. Follow the written instruction.
Step 2 of 5
Let your right shoulder lower toward the floor
No image for this step. Follow the written instruction.
Step 3 of 5
Feel the rotation in your upper back
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 3-5 seconds
No image for this step. Follow the written instruction.
Step 5 of 5
Return and repeat on other side
Breathing
- Exhale as you thread through
- Breathe into the stretch
Form Cues
- Rotation from upper back
- Keep hips stable
- Breathe into the stretch
- Don't force
Common Mistakes to Avoid
- Rotating from lower back
- Collapsing hips
- Forcing too deep
- Holding breath
Safety Information
Avoid if wrist or shoulder pain. Keep neck neutral.
Progressions
Longer holds. Add reach through.
Regressions
Smaller range. Support with pillow.
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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.