Thread the needle for spinal rotation is great for working all the way down the length of the spine

Watch the video or read more below:

How to Thread the Needle for Spinal Rotation

Start in a 4-point kneeling position (hips over your knees, shoulders over your hands). Feed your right arm through your opposite arm and leg. Reaching your hand/fingers as far away from you as you can do and lowering the right shoulder to the floor. Return to the start position.

Thread the needle for spinal rotation: Thread your right arm through left arm and leg, lowering the shoulder.

As an extra rotation, you can put your hand on your side of the head, and point your elbow and shoulder all the way up to the sky/ceiling. Return to the start position.

Thread the needle for spinal rotation: Put your right hand on the side of the head and point the elbow and shoulder up to the sky/ceiling

When you do this you’ll be working throughout your full range of movement.

Repeat 4-5 times with the right arm before repeating with the left.


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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently. If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


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