Eccentryx / Exercise Atlas / recovery
Thread the Needle
From quadruped, slide one arm under chest and rotate ribs toward the floor.
Muscles
- Primary
- upper back
- Supporting
- rhomboids, traps, teres major
Mechanics
- Pattern
- thoracic rotation
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Mid-back and rear shoulder open while hips stay stacked.
- Progression
- Reach the top arm overhead after the thread.
- Regression
- Keep forearm on a yoga block.
Watch for
- Sitting back too far
- Dumping weight on the neck
Substitutions
- T-Spine Rotation Roll
- Child's Pose
- Lying Spinal Twist