Thread the Needle
All fours · Upper back rotation
A dynamic stretch for upper back rotation, moving through a gradually larger range. It can also be used as part of a warm-up.
How longNew to it: 5–10 small movements. Used to it: 10–15 movements, growing a little at a time.How long and how many →
Position and focus
All fours · Upper back rotation
Starting position
Come onto all fours with the hands under the shoulders and the knees under the hips.
Movement phases
1. Set up
Press the floor firmly with the left hand.
2. Small movements
Thread the right hand to the left between the left hand and knee, lowering the chest; then lift the right arm to the ceiling to open the chest.
3. Larger range
Following the right hand with your eyes, gradually thread and open further.
4. Smaller and stop
Make the movement smaller and stop back on all fours.
What to check yourself
Check that the turn comes from the chest up (not the lower back) and that the supporting shoulder does not hunch.
Adjust the stretch
Easier: Only open the arm upwards and leave out the threading.
Deeper: When threading, bring the shoulder and side of the head close to the floor and pause briefly.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching: long static holds can slightly reduce performance straight afterwards, while short static or PNF stretches can still be part of a warm-up combined with dynamic activity.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions