Peak Health

Thread the Needle

Middle back · Shoulders · Traps · Bodyweight

How to do it

  1. Start on all fours, hands under shoulders and knees under hips.
  2. Slide one arm underneath the opposite arm, palm up, reaching as far across as you can.
  3. Let that shoulder and the side of your head rest toward the floor.
  4. Keep the hips level and stacked over the knees as you twist through the upper back.
  5. Hold for the set time, then unwind and repeat on the other side.
Primary muscle
Middle back
Secondary muscles
Shoulders · Traps
Equipment
Bodyweight
Sides
One side at a time