Step by step instructions, muscle activation and variants for the Kneeling Thread the Needle.
The Kneeling Thread the Needle is a thoracic mobility stretch performed from a quadruped or child's pose position. One arm threads underneath the body to produce rotation through the upper back and a gentle stretch across the rear deltoid and lats. It is widely used to improve spinal rotation and relieve upper-back tension.
Common mistakes content is coming soon.
The Kneeling Thread the Needle is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.