thread the needle

Where you might feel it

Why its good for you

  • Helps release tension across the upper back and shoulders

  • Gently rotates the spine without forcing a deep twist

  • Eases stiffness from desk work, driving, or lifting

  • Supports better shoulder mobility for daily movement

  • A simple shape that relaxes the upper body without strain

  • Shoulder discomfort on either side

  • Neck sensitivity when turning the head

  • Pins and needles through the threaded arm

  • Recent strain through the upper back or rotator cuff

  • Pregnancy or a fuller belly (take the knees wider to make space)

  • Any pulling through the lower back from twisting too far

  • After long periods of sitting or computer work

  • During a warm up to loosen the upper back

  • As a midday release when the shoulders feel tight

  • In the evening to unwind tension through the neck and spine

  • Any time you want a gentle twist without loading the lower back

When you should modify

When to use it

  • Across the back of the shoulder you thread under

  • Side of the neck

  • Upper back between the shoulder blades

  • Outer shoulder of the supporting arm

  • Side body on the threaded arm side

  • Lower back if the twist is pushed too far

How long to hold

Aim for at least three minutes on each side. Stay longer if it feels doable and come out sooner if the stretch becomes sharp or pinchy.

What to focus on

Once you settle in, let the weight of your body rest into the threaded shoulder without forcing the twist deeper. Keep the neck comfortable by adjusting how far you turn the head. If the shoulder or upper back feels strained, slide the supporting hand closer to the face or lower the hips slightly. Notice how the upper back, neck, and outer shoulder respond and make small adjustments to the angle of the twist if anything feels compressed or sharp. Use a cushion under the threaded arm or head if you want more support.

How to come out and rebound

Press into the supporting hand and lift the torso slowly. Come back to hands and knees and take a few rounds of gentle movement to ease the spine before switching sides.