Mobility exercise
Thread the Needle
MobilityBodyweight1:32 demo
A hands-and-knees rotation drill for upper-back mobility and controlled trunk rotation.
How to perform it
Start on hands and knees with wrists under shoulders and knees under hips.
Reach one arm underneath the opposite arm as far as comfortable.
Let the reaching elbow bend if needed.
Return to the start and repeat, then switch sides.
Coaching cues
- Reach as far as is comfortable
- Keep the hips steady
- Breathe as you rotate
- Never force the range
Make it easier
Make the reach smaller.
Make it harder
Progress to the weighted version.
What it trains
Thoracic rotationUpper-back mobilityShoulder mobilityTrunk control
Programming
6–10 reps per side or 1 minute per round.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More mobility & breathing
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