Thread the Needle | Self-stretch in 3D
Thread the Needle: all fours, rotation of the upper back. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
All fours · Rotation of the upper back
A dynamic stretch for the rotation of the upper back, moving through a gradually larger range. It can also be used to prepare before exercise.
Starting position
Come onto all fours with the hands under the shoulders and the knees under the hips.
Movement phases
1. Set up
Press the floor firmly with the left hand.
2. Small movements
Thread the right hand to the left between the left hand and knee, lowering the chest; then lift the right arm to the ceiling to open the chest.
3. Larger range
Following the right hand with your eyes, gradually thread and open further.
4. Smaller and stop
Make the movement smaller and stop back on all fours.
What to check yourself
Check that the turn comes from the chest up (not the lower back) and that the supporting shoulder does not hunch.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
References and scope
Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.
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