1. How to... thread the needle
How to Thread the needle
The Thread the needle exercise (or stretch) helps open your shoulders chest, neck, and back and is thought to stimulate digestion. It’s perfect if you have been sitting at a desk or doing a lot of driving. You will need a soft mat or carpet to do this on as otherwise this can be hard on your knees. In PT speak this stretch benefits your: Deltoid (shoulder), Cervical spine, Latimus Dorsi (upper back) and Pectoral (chest) muscles.
This exercise is often included in my online stretch and restore class which happens each week on Thursday evenings. This class is very relaxing and is suitable for all levels of experience. If you would prefer to work with me 1-2-1 let’s chat and create an exercise plan that is specific to your needs. To learn more use the button below.
1. Begin on all fours, with a relaxed, neutral spine (as shown above).
2. Reach your left arm underneath your body, to the right Between your right wrist and right knee. Gently move your left shoulder and left temple toward the ground. Your hips will sink back a bit toward your heels.
3. Allow your right hand to stay where it is, now gently reach the left arm into the air and follow with your head and eyes hold for 3 seconds and repeat on the other side (feel your chest stretch as your arm reaches for the sky, you may also feel that this activates the muscles in your upper back).
Notes from your P.T
Muscles stretched: Deltoid (shoulder), Cervical spine (neck vertebrae), Latimus Dorsi (upper back) and Pectoral muscles (chest muscles).
Sets and reps? Beginner: 3 sets of 6 reps Experienced: 3 sets of 10 reps on each side (progress your sets and reps as you become more confident).
Caution: Avoid practicing this pose if you have a recent or chronic injury to your knees, shoulders, spine or neck. Those with back pain, back injuries, or degenerative disk disease should approach this pose with caution, only attempt to practice it under the guidance of an experienced and knowledgeable instructor.
Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor,
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Here at Three Pillars of Fitness, Brighton we love to build our clients bespoke exercise programmes. We do this by completing an extensive consultation and movement assessment, that will consider your exercise preferences, lifestyle goals and any movements which you struggle with or want to develop.
If you’d like to discuss ways in which we can help you to become healthier and happier, give us a call on 07713 328010.
To learn more about our Personal Training services click here or contact us using the button below.
Recommended: If you enjoyed this stretch click here to try the Child Pose.