Thread the needle
General guidance. This page has not been reviewed by a qualified professional yet.
Thread the needle. Thread one arm beneath the other, gently bring the shoulder toward the mat and return. Switch sides.
How to do this exercise: Thread the needleSetup · movement · load
- Set your position
Start on all fours with hands under shoulders and knees under hips.
- Make the movement
Thread one arm beneath the other, gently bring the shoulder toward the mat and return. Switch sides.
- Breathe and control the pace
Breathe steadily, move slowly and seek only a gentle stretch. Do not bounce during holds; switch sides for one-sided exercises.
Do not load your neck or force the range.
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Mobility
- Difficulty
- Beginner
- Sides
- One side at a time
- How load is measured
- No external load
Main muscles
Upper back
Supporting muscles
Rear deltoids
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Start on all fours with hands under shoulders and knees under hips.
- Thread one arm beneath the other, gently bring the shoulder toward the mat and return. Switch sides.
Common mistakes
- Do not load your neck or force the range.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.