A Simple Fix for Upper Body Tension
Say goodbye to shoulder, neck, and upper back tension. The thread-the-needle stretch is a basic yet effective stretch that's both static and dynamic, and you can perform it as fast or as slow as you want. Use it as part of your warmup or cool-down for an upper-body workout, or add it to your morning or nightly routine for some mobility work that'll leave you feeling refreshed.
Why This Stretch Works
If you're feeling tightness or tension in your neck, try thread-the-needle for a minute or two on each side, slowly twisting the neck back and forth and applying gentle pressure with your body weight to work out any kinks or knots.
A lot of people carry tight shoulders from hunching over a computer or phone all day, which can be harmful over time. Thread-the-needle stretches the sides and backs of the shoulders, helping to ease posture-related pain.
As recommended by physical therapists, thread-the-needle is one of the best stretches for the upper back, especially for beginners and people with limited range of motion. It gently opens the cervical and thoracic spine, areas that can become very stiff from long periods of sitting or infrequent stretching.
Physical therapists often describe thread-the-needle as an advanced version of a child's pose, one of the most relaxing poses in yoga. Its rhythmic, steady nature makes it relaxing in general, and it's also considered a good warm-up before movements like tricep dips and kettlebell swings, since it opens up the joints needed for pulling and pushing.
Performing the Thread-the-Needle Pose
As a reminder, if you're trying this stretch for the first time, do it with your physical therapist so they can make any adjustments you need.
Find a space on the floor and come to all fours, using a mat or folded blanket under the knees for support. Keep your hips and knees stacked, with your feet in line with your knees, then walk your hands out further in front of you until you feel a comfortable stretch through the sides.
Take your right arm under your left arm and rotate your torso to the left, placing your right shoulder and right temple on the floor. Your gaze should come up past your left armpit toward the ceiling, while your left arm stays straight and extended overhead with the palm facing the floor. If you can't reach your temple to the floor, place a folded blanket or small pillow underneath it.
Keep your hips from shifting forward or backward, the stretch should be about the upper back twisting, not the pelvis, and keep your feet from coming together, staying in line with your knees. Hold the position for about 30 seconds or longer, then repeat on the other side.
Common Mistakes
Avoid common mistakes such as letting the hips shift forward, rushing through the movement, overstretching, hunching the back, or holding your breath. Your safety always comes first, and that includes your breathing and moderation while doing the movement.