Overview

Thread the Needle (穿针式) is a beginner-level Mobility exercise targeting the Upper Back, Shoulders. Hold for 60 seconds.

How to Perform

1. Start on hands and knees.
2. Slide your right arm under your body to the left, rotating your thoracic spine.
3. Rest your right shoulder and temple on the floor.
4. You should feel a gentle twist in your upper and mid-back.
5. Hold for 20-30 seconds, then switch sides.

中文说明

四肢着地。右臂从身体下方穿向左侧，旋转胸椎。右肩和太阳穴着地。应感到上背和中背的温和旋转。保持20-30秒后换边。

Target Muscles

• Upper Back
• Shoulders

Benefits

• Improves upper back mobility
• Improves shoulder mobility
• Enhances spinal mobility and range of motion
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Always listen to your body and stop if you experience sharp pain
• Consult a healthcare provider if you have recent injuries or surgeries

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Coulombe BJ, et al. Core Stability Exercise Versus General Exercise for Chronic Low Back Pain. J Athl Train. 2017;52(1):71-72. doi:10.4085/1062-6050-51.11.16
2. Searle A, et al. Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clin Rehabil. 2015;29(12):1155-1167. doi:10.1177/0269215515570379