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Thread the needle, illustrated in 3 steps
Start on hands and knees. Place hands under shoulders and knees under hips. Keep your hips over your knees.

Back

Thread the needle

A simple move for your upper back and shoulders, done on the floor. About 30 seconds each side.

Position
On the floor
Equipment
None
Time
About 30 seconds each side
Works
upper back and shoulders

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How to do thread the needle

  1. Set

    Start on hands and knees. Place hands under shoulders and knees under hips. Keep your hips over your knees.

  2. 1

    Slide your working arm under the support arm, palm up.

  3. 2

    Turn your chest gently toward the floor. Keep your hips over your knees.

  4. 3

    Bring the hand back under your shoulder.

  5. Switch sides and repeat.

Take care. Use a small reach. Keep the support hand down. Stop if your neck, shoulder, or back hurts.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration drawn for Desk Gym.