The kneeling back rotation stretch (also called Thread the Needle) is a thoracic spine mobility drill performed on hands and knees where you reach one arm under your body, then up and overhead, rotating through the upper back. It is one of the most effective drills for thoracic rotation mobility.
Muscle Group
Back, Core
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Mobilizes the thoracic spine through rotation
- Stretches the rear shoulders and rhomboids
- Excellent warm-up for upper-body training
- Easier on the lower back than standing rotations
- No equipment needed
- Useful for shoulder mobility too
How to perform
- Start on your hands and knees in tabletop position.
- Reach your right arm up toward the ceiling, opening your chest to the right. Look up at your right hand.
- Then reach your right arm down and underneath your left armpit, rotating your torso.
- Lower your right shoulder and the right side of your head to the floor.
- Continue alternating: reaching up and over, then down and through.
- Feel the rotation through your thoracic spine and stretch through your shoulder.
- Move slowly with breath control. Inhale up, exhale through.
- Perform 5 to 8 reps per side.
FRONT VIEW
BACK VIEW
Back
Primary
Upper Back
Primary
Obliques
Primary