Thread The Needle – Your Step by Step Guide with Video!

Do you spend a lot of time at your desk and want better posture? Do you always feel stiff after playing sports or a workout? Maybe you are just fed up with someone close to you asking for a back massage all the time!

If so, then thread-the-needle is the perfect exercise for you! It's a great way of improving mobility in the spine and is an excellent warm-up or cool down stretch following a workout.

In this article, we’ll be discussing:

• What is thread-the-needle?
• How to do the thread-the-needle Pilates exercise?
• What are the benefits of the thread-the-needle exercise?
• Who is the thread-the-needle exercise suitable for / not suitable for?

What Is The Thread The Needle Exercise?

Essentially, the thread-the-needle is a super exercise to do if you are looking for a deep, yet gentle stretch that primarily targets your shoulders, chest, neck and upper back at the same time. It can be a static or dynamic pose or performed either fast or slow for a more deeper, restorative stretch. It can also be used as part of your warm up or cool-down routine and is a great pose to do just before bed or early in the morning to release any tension.

Purposes of thread-the-needle:

• Full Body Stretch
• Opens your shoulders, neck, arms, chest and upper back
• Allows for a light twist in the spine
• Releases upper back and shoulder tension
• Promotes a sense of calm in the body
• Stretches your thighs and hips

How To Do The Thread The Needle Exercise?

Here’s how to do thread-the-needle and reap all the benefits of this upper body stretch.

• Start on all fours making a tabletop with your body
• Stack your hips directly above your knees and position your elbows, shoulders, and wrists in a straight line to the ground.
• Lift your right hand up sending your gaze up with it and then follow your right hand down as you thread it beneath your left arm.
• Keep your hips high and allow your chest to rest on or come close to the ground.
• Push your hips back and up and keep some pressure in your left palm
• Hold the position for as long as you need and then switch sides.
• To come out, press firmly into your left palm and slowly unthread your right arm reaching back up towards the sky, the gaze can follow.
• Return your right hand down to the ground back in tabletop.
• Repeat on the left side.

Top Tips

• It’s all in the legs
  Keep the weight in the legs rather than overloading your wrists.
• Find your push
  To come into extension and rotation, really push into your standing arm to give you some shoulder stability. It will also encourage you round a little more.
• Lose the wiggle
  Try to keep your hips in the centre of you rather than shifting over to one side. You can check this by looking through your arms and seeing if your thighs are vertical.
• Take a big breath
  Use this to expand your rib cage. This will give you more mobility in your mid back as your rib cage attaches onto your spine. Using this accessory movement, it will help you to feel looser!
• It’s your choice!
  How many you do is down to you. If you feel you want to do more on one side, then do! The aim is to feel more mobile afterwards and remember, we are all asymmetrical!

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Thread The Needle Exercise Benefits

There are a number of benefits to thread-the-needle exercise, especially as mentioned above, if you work at a desk all day or are tight in your neck, shoulders or upper back.

Twists like thread-the-needle are detoxifying and energizing. It gently works the spinal muscles, which therefore enhances flexibility and releases any tightness that can build up between the vertebrae.

• Relieves Neck Pain 

If your neck is painful, tight or tense then thread-the-needle can help relieve these as you slowly twist back and forth and rids any knots you may have in your neck.

• Stretches Out the Upper Back

Thread-the-needle is one of the best stretches for the upper back, especially if you have a limited range of motion. It opens up the cervical and thoracic spine which often become stiff when you sit for long periods of time.

• Stretches the Shoulders

If you sit at a computer or phone all day then it’s likely you have tight shoulders from hunching over. Thread-the-needle stretches the sides and backs of your shoulders, helping to ease any pain and tension you may have there.

• It’s Relaxing

Thread-the-needle can be super relaxing as you dynamically move and twist through the stretch. It’s perfect if you want to unwind from a busy, hectic day or cool down from training.

Who Is Thread The Needle Suitable For?

Thread-the-needle is suitable for anyone and is generally a very safe and accessible pose but always be mindful of how your body feels. It’s especially great for people who play lots of sports, anyone who has shoulder, neck or shoulder discomfort or anyone in need of a bit of deep relaxation.

Who Is Thread The Needle Not Suitable For?

Take extra caution with thread the needle if you have:

• Knee injury
• Neck injury or discomfort
• Shoulder injury or discomfort
• Disk or back injuries

It is always best to speak to your GP or a physiotherapist if you have any back or neck pain and find out if this exercise is right for you. If it just isn’t working for you then consult with an exercise specialist such as a Clinical Pilates Instructor for individual advice.

Key Takeaways

1. Thread the needle is an effective mobility exercise for the upper back, shoulders, chest and neck.
2. It is particularly useful for desk workers and active people, helping to reduce stiffness caused by sitting, sport or repetitive movement.
3. The exercise encourages gentle spinal rotation, which can help improve thoracic mobility and reduce tension through the rib cage and upper back.
4. Breath and control make the stretch more effective, especially when using the breath to expand the ribs and encourage movement through the mid-back.
5. Thread the needle is generally accessible, but it should be modified or avoided if you have significant neck, shoulder, knee, disc or back injuries.

Conclusion

Thread the needle is a simple but effective exercise for improving mobility, reducing upper back tension and helping the body feel more open and relaxed. It is especially useful if you spend long periods at a desk, feel stiff after sport or want a gentle movement to add to your warm-up, cool-down or evening routine.

By encouraging spinal rotation, shoulder opening and rib cage movement, thread the needle can help counteract some of the stiffness that builds up from sitting, training or everyday posture habits. As with any exercise, the key is to move with control, listen to your body and adapt the movement if it does not feel right for you.

Feeling inspired 

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Education is key

These blogs are designed to give information to everyone, however, it is important to remember that everyone is different! If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve. 

If you are not sure whether this is for you, simply get in touch. We are here to help! 

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