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
- 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
Equipment context
Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.
Substitutions
Related exercises
Progression ladder
- Beginner / regression: Keep forearm on a yoga block.
- Standard: Thread the Needle
- Advanced / progression: Reach the top arm overhead after the thread.
Atlas metrics
- Movement pattern
- thoracic rotation
- Primary target
- upper back
- Supporting muscles
- rhomboids, traps, teres major
- Equipment
- bodyweight
- Joint geometry
- Variable Range
- Alternatives
- 3 substitutions
Evidence & limits
Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.
Source: ExRx.net Exercise & Muscle Directory
Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.
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FAQ
- How do I set up Thread the Needle?
- From quadruped, slide one arm under chest and rotate ribs toward the floor.
- What should I feel during Thread the Needle?
- Mid-back and rear shoulder open while hips stay stacked.
- What are common mistakes with Thread the Needle?
- Sitting back too far; Dumping weight on the neck
- How do I progress Thread the Needle?
- Reach the top arm overhead after the thread.
- What can I do instead of Thread the Needle?
- T-Spine Rotation Roll, Child's Pose, Lying Spinal Twist
Asset in production
Verified form media not published yet
This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.
- Movement family
- thread the needle
- Force type
- recovery
- Graph edges
- 1360 Atlas movement links reviewed
- nearest visible Atlas substitute found in 1 movement graph hop
- movement graph path: Thread the Needle -> Quadruped t-spine rotation
- same target muscle: upper back
- same body part: recovery