Releases Tension in the Upper Back with the Thread the Needle Pose
Table of Contents
What Is the Thread the Needle Pose
Thread the Needle might sound like a strange stretch but is actually very effective at stretching out the Thoracic Spine! This position will open up the upper body and relieve tension in the spine and shoulder blades. If you experience tightness in this region, (as many people who have poor posture do) this stretch is a must try!
How to Do the Thread the Needle Pose
To learn how to do the Thread the Needle Pose, follow these steps. Remember to take your time when performing this movement!
Begin in a quadruped position on the floor (wrists in line with the shoulders and knees aligned with the hips).
Take one hand, reach towards the ceiling then thread it under the opposite arm. Reach as far as you can while keeping your head and shoulder on the ground.
Hold for 30 seconds. Repeat on the other side.
You have now learned how to do the Thread the Needle Pose!
Thread the Needle Exercise Form
When initiating the Thread the Needle Stretch, make sure that you begin in the proper tabletop position. This means that your hands are underneath the shoulders and the knees are underneath the hips. During the movement, your head and shoulder should be resting on the mat. Remember to go through the movement slowly.
Because everyone’s mobility and range of motion are different, it can be difficult to get into this position on the first try. With practice and additional stretches, you can increase your flexibility and the Thread the Needle Stretch will become easier!
Thread the Needle Stretch Pose Muscles Worked
The Thread the Needle Stretch will engage multiple muscles in the upper back and shoulder including:
It will also engage muscles in the upper chest.
Thread the Needle Pose Benefits
The Thread the Needle Stretch has many benefits including,
Opens the upper body (chest, shoulders, upper back)
Reduced tension in the upper back and neck
Increases mobility and flexibility
Twisting of the spine can help to release stiff muscles
Great for relieving chronic back and shoulder pain
Why Is the Thread the Needle Pose Useful
The Thread the Needle Stretch is useful for those who experience tightness in their upper back and neck. This tightness can be the result of poor posture, sedentary activities, and stress. It is important to keep the muscles in this area healthy as knots and trigger points can cause significant pain when the muscles become tight. Regular stretching, strengthening, and relaxation will help to reduce your risk of muscle tightness.
