| Thread the Needle is a gentle yoga-inspired stretch that helps improve spinal mobility, relieve tension in the shoulders, and stretch the upper back.
Step 1: Start in a tabletop position on your hands and knees. Ensure your wrists are directly under your shoulders and your knees are under your hips.
Step 2: Reach your right arm up toward the ceiling, opening your chest to the right side.
Step 3: Slowly slide your right arm under your body, bringing your right shoulder and the side of your head toward the floor. Keep your left hand on the ground for support.
Step 4: Hold the stretch for 20–30 seconds, then return to the starting position. Repeat on the other side.
Step 5: Perform 2–3 sets per side to release tension in the upper back and shoulders.
This stretch is excellent for improving flexibility and relieving tightness, especially in the neck and shoulders. |
