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Instructions
- Start on all fours with hands under shoulders and knees under hips.
- Slide one arm underneath the opposite arm, palm facing up.
- Lower your shoulder and head to the floor, keeping the hips square.
- Hold the position and breathe deeply, feeling the stretch across the upper back and shoulder.
- Return to the starting position and repeat on the other side.
Technical Tips
- Keep your hips square and avoid rotating them.
- Relax your neck and allow your head to rest comfortably on the ground.
- Use a yoga mat or cushion under your shoulder for added comfort.
Breathing Tips
- Inhale deeply as you prepare and slide the arm through.
- Exhale slowly as you lower into the stretch.
- Breathe evenly and calmly while holding the position.
Medical restrictions
- Shoulder impingement
- Cervical spine injury
- Severe thoracic or lumbar pain
Description
The Thread the Needle Stretch, commonly referred to as the Shoulder to Floor Stretch, is a gentle and accessible mobility exercise that enhances thoracic spine rotation and releases tension in the upper back and shoulders. This stretch is performed from a quadruped position, where one arm threads under the body to rotate the torso and bring the shoulder to the floor. It is especially beneficial for individuals with poor posture, stiffness from prolonged sitting, or limited rotational mobility. The movement encourages improved spinal alignment and promotes flexibility in the shoulder girdle, traps, and obliques. It can be used during warm-ups, cooldowns, or as part of a relaxation sequence in disciplines like yoga and Pilates. With no equipment required, this beginner-friendly stretch is easy to integrate into any routine focused on upper body mobility, recovery, or general posture correction.