How to Do Thread the Needle: Techniques, Benefits, Variations

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Target: Shoulders, upper back, neck.

Necessary equipment: Not available.

Level: People who started.

Looking for a deep, effective yet gentle stretch that targets your shoulders, neck, and upper back? Do not look beyond the tension of the needle-thread. This stretch can be static or dynamic, and you can do it as fast or as slow as you want.

Use a needle thread stretch as part of a warm-up or cool-down for a full-body workout. Or, just add this period to your morning or nightly routine to do some movement work that will help you feel refreshed.


There are many benefits to this stretch.

Relieve neck pain and stress

If you feel tightness and tension in your neck, try threading the needle for a minute or two on each side. This stretch requires you to slowly twist your neck back and forth and apply gentle pressure with your body weight, which can help you create any kinks or tightness in your neck.

Exercise your upper back

Threading is arguably one of the best stretches for the upper back, especially for beginners and those with limited range of motion. This stretch gently opens up your cervical spine (neck) and chest, two areas that can become very stiff when you sit for long periods of time or don’t stretch often.

Shoulder stretch

Many people suffer from shoulder fatigue from having to hunch over their computer or phone all day. The thread stretches to the sides and back of your shoulders, helping to reduce postural-related pain.

So relaxing

Thread Thread is an enhanced version of Child’s Pose, one of the most relaxing poses in yoga. The dynamic nature of the needle is rhythmic and steady, making this stretch relaxing in its own right.

Serves as a Great Launch Movement

Toss a few reps of the needle thread in your warm-up before upper body and you’ll be amazed at how powerful you feel doing moves like dumbbell presses, kettlebell swings, and muscle movements. three heads. Needle-thread opens all the joints you need to perform push-and-pull movements.

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Step by step instructions

Here’s how to follow the needle and reap all the benefits of a upper body lift.

  1. Lie down on a yoga mat or find a soft carpeted area for comfort.
  2. Start with four feet on the ground. Make a tabletop with your body: Place your hips directly above your knees and place your elbows, shoulders, and wrists in a straight line perpendicular to the ground.
  3. Raise your right hand to bring your gaze up to it and then follow your right hand down as you thread it under your left arm.
  4. Hit the stretch by keeping your hips high while your chest rests on or close to the ground. Push your hips back and up and keep some pressure in the palm of your left hand to avoid twisting your neck.
  5. Hold the pose for as long as you want — seconds to minutes — and then switch sides.
  6. To come out, press firmly on your left palm and slowly flip your right arm up to the sky, eyes can follow. Bring your right hand to the ground back to the table. Repeat on the left side.

Common mistake

Although the needle line is just an extension, there are still some common mistakes to be aware of.

Run fast through the movement

Although thread tension can certainly be a dynamic movement, the intended stimulus is still a slow, deep stretch. If you rush through this move, you may limit yourself to a shallow level or hurt yourself by forcing your muscles to stretch too quickly.

Keep hips forward

While inserting the needle, you should shake your hips as you sink into the stretch. Keeping your hips too far forward takes the pressure off your shoulders and can put too much pressure on your neck. Plus, swinging backwards gives your hips a nice stretch along with your upper body.

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Your thoracic spine will gently rotate in this position and should reach two positions during the threading process: extended and neutral. Your spine should never bend (hump) during this stretch.

Learn too much

Many people make the mistake of overtraining, especially during new stretches, where they may not know their final range of motion. Overstretching can lead to sprains or strains, especially if you stretch too quickly, so remember to do it gently at first.

Hold your breath

Deep needle-like stretches are so much better when you remember to breathe! You often forget to breathe during a stretch, especially when it feels difficult, but breathing will help you make the most of your stretch. During the insertion of the needle, inhale as you stand up and exhale as you sink into the stretch.

Modifications and Variations

If the needle-thread elongation is too much or too little, try its variation.

Need a modification?

To modify this stretch, simply reduce the pressure you put on your working arm. Use your core to dictate how much pressure your arms receive; The more you lean forward, the deeper the distance you will get.

You can also use a pole, chair, or bench (or anything else sturdy you can get) to help stretch. Position yourself so that you can grasp objects when you slide your arms under your shoulders. Holding onto something will help you maintain core control throughout the workout.

Want to join a challenge?

If you want an even deeper stretch, thread your arms so that your left and right shoulders are stacked. If you slide your arms out that far, you’ll feel a stretch in your thoracic spine.

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Safety and Precautions

Stretching may not seem like a big deal, but there are still safety tips to keep in mind as you work your way through this phase.

Small start

If you’ve never pierced a needle before, start with a small range of motion and work your way up. Consider starting with similar stretches that aren’t too intensive, such as child’s pose. Child’s Pose can help your body get used to the position where you will start the needle.

Don’t talk too much

Even if you feel confident with each stitch lengthening, respect your range of motion. Stretch only to the point where you feel mild discomfort — if you feel pain (especially sharp, stabbing pain), you’ve gone too far. Overstretching can lead to injury, so it’s best to play it safe.

Encourage circulation before stretching

While stretching is often considered a warm-up activity, you can kick-start your warm-up by encouraging blood flow before performing the threading. Shake things off by doing a few arm circles, bear hugs, or arm flaps. Improved circulation can help you stretch deeper and get the most out of your exercise.


Incorporate this and similar moves into one of these popular exercises:

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