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Try the exercise ‘thread the needle’ in standing. No equipment is needed and it helps to maintain or improve the flexibility of the spine. Easy to do and no excuses.

A previous post we’ve done talks you through how to do this in 4-point kneeling (in this post). Either option is good, so all you need to do is pick the one that suits your situation the best.

Watch the video or read more below:


How to Thread the Needle in Standing

In a semi-squat position, start with both hands resting on your thighs.

Thread the needle in standing doesn't need any equipement. Rest one arm on the thigh and point the other up to the ceiling.

Thread the right hand through the left arm and leg, turning the upper body to the left. Aim your upper hand to point up to the ceiling (or the sky depending if you’re outside). Use the arm on the leg as leverage, to help push the upper body around into what should be a really nice rotation.

Repeat on the opposite side.

Repeat 5-6 times in each direction.


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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.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos and text. Thanks for your understanding.

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