Thread the Needle Rotation

Setup

Position yourself on a flat surface on all fours (hands and knees) with your hands directly under your shoulders and your knees under your hips.

Movement

1. Take one hand and place your fingertips gently behind your ear with your elbow pointing out to the side.

2. Inhale and bring that elbow down towards the floor, rotating inwards across your torso towards the opposite wrist.

3. Exhale and rotate your rib cage upwards towards the ceiling, aiming to open your chest as wide as possible, allowing your elbow to point up.

4. Keep your hips stable and try not to shift your weight or knees during the rotation; the movement should come primarily from the mid-back (thoracic spine).

5. Complete all repetitions for one side before switching to the other.