Kneeling Back Rotation Stretch
Description
The kneeling back rotation stretch (also called Thread the Needle) is a thoracic spine mobility drill performed on hands and knees where you reach one arm under your body, then up and overhead, rotating through the upper back. It is one of the most effective drills for thoracic rotation mobility.
Equipment Required
Kneeling Back Rotation Stretch Instructions
- Start on your hands and knees in tabletop position.
- Reach your right arm up toward the ceiling, opening your chest to the right. Look up at your right hand.
- Then reach your right arm down and underneath your left armpit, rotating your torso.
- Lower your right shoulder and the right side of your head to the floor.
- Continue alternating: reaching up and over, then down and through.
- Feel the rotation through your thoracic spine and stretch through your shoulder.
- Move slowly with breath control. Inhale up, exhale through.
- Perform 5 to 8 reps per side.
Kneeling Back Rotation Stretch Form & Visual
Kneeling Back Rotation Stretch Benefits
- Mobilizes the thoracic spine through rotation
- Stretches the rear shoulders and rhomboids
- Excellent warm-up for upper-body training
- Easier on the lower back than standing rotations
- No equipment needed
- Useful for shoulder mobility too
Kneeling Back Rotation Stretch Muscles Worked
- Thoracic spine rotators
- Rhomboids and mid-traps (stretched)
- Posterior deltoid (stretched)
- Obliques
- Latissimus dorsi
Kneeling Back Rotation Stretch Variations & Alternatives
- Open Book Stretch
- Standing Back Rotation Stretch
- Seated Rotation Stretch
- Cat-Cow Stretch
- Thread the Needle (alternate name)
- Standing Reach Up Back Rotation Stretch
