03/02/2026
Thread The Needle Stretch
This stretch targets:
⚽️Upper Back
🏀Shoulders & rear deltoids
🎾Neck
⚾️Lats
🏈Light Hip engagement
The Thread The Needle stretch is a gentle yet highly effective mobility exercise that focuses on improving upper-body rotation and relieving built-up tension. It encourages movement through the thoracic spine, which is essential for healthy posture, shoulder function, and overall mobility.
This stretch is perfect for people who sit for long periods, as it helps counteract rounded shoulders and a stiff upper back caused by desk work or screen time.
It’s also excellent for weight lifters and athletes, as it improves shoulder mobility, supports better overhead movement, and can reduce strain during pressing or pulling exercises.
Beyond performance, it’s a great option for anyone feeling generally stiff or tight, especially in the neck and upper back. The slow, controlled nature of the stretch makes it ideal for warm-ups, cooldowns, or daily recovery routines.
When performed with steady breathing, Thread The Needle also promotes relaxation, helping release tension and improve body awareness.
