Fitness
Thread the Needle Thoracic Rotation
Thread the needle thoracic rotation threads the arm under the chest from quadruped—mid-back rotation drill for desk-stiff athletes before overhead press and throw volume.
Thread the needle thoracic rotation starts quadruped—one arm threads under the chest while hips stay square—to open mid-back rotation and posterior shoulder glide before pressing and throwing. Six to ten slow reps per side in warm-ups beat aggressive lumbar twists after desk days.
Support the down shoulder on a block if range is limited. Stop at pinch, not through it.
Combine with open-book work for left-right balance. Thoracic gain supports safer overhead paths.
Common questions
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Why does my low back feel this stretch?
Likely hips are rotating instead of the thoracic spine—reduce range, keep knees under hips, and place a hand on a block to isolate upper-back rotation.
Related terms
Put Thread the Needle Thoracic Rotation into practice
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