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How to Do Thread the Needle — Form, Muscles & Tips

Learn how to do the Thread the Needle: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Begin on all fours with hands under shoulders and knees under hips.
  2. Lift your right hand off the floor.
  3. Thread your right arm underneath your body, lowering your right shoulder to the floor.
  4. Rest your right cheek on the mat and feel the stretch in your upper back.
  5. Hold, then return and switch sides.