As a personal trainer, I see a lot of clients walk in complaining of lower back pain, but after a few assessments, it’s often clear that the real issue isn’t just in the lower back. Many people carry hidden tightness in their mid-back, also known as the thoracic spine, and they don’t even realize it.
This part of your back is crucial for posture, rotation, and shoulder mobility. But thanks to long hours at desks, screens, or in the car, it tends to stiffen up. The good news? There’s one simple move I always recommend to target and unlock this area: Thread the Needle.
What Is “Thread the Needle”?
This stretch is a favorite in yoga classes, but I use it just as often in strength and mobility sessions. It’s performed on all fours and gently rotates the spine, opening up the mid-back, shoulders, and side body.
What makes it so effective is its ability to target the muscles that often get compressed from poor posture, including the latissimus dorsi, erector spinae, and obliques. It also brings relief to the upper back and shoulders, making it a full-package stretch that’s great for daily mobility.
If you’re someone who sits most of the day, this is one move your body will thank you for.
How to Perform Thread the Needle
Reps: 5 per side
Sets: 1–3
Step-by-step:
- Begin on your hands and knees in a tabletop position. Keep your hands under your shoulders and knees under your hips. Brace your core gently.
- Inhale and lift your right arm toward the ceiling, turning your chest to follow your arm with your gaze.
- Exhale and thread your right arm under your body toward the left side, palm facing up. Let your right shoulder and temple rest on the floor.
- You should feel a stretch across your mid-back and shoulder blades. If it’s comfortable, reach your left arm overhead or wrap it behind your back.
- Hold the position for 15–30 seconds, breathing steadily.
- Press into your left hand to return to your starting position, then switch sides.
Trainer Tips for Better Results
- Use props if needed: If you feel pressure in your knees or neck, place a folded towel under them for support.
- Move slowly: Don’t force the stretch. Let your body relax deeper into the position with each breath.
- Be consistent: If you’re new to mobility work, aim for 15-second holds, three times per side. Over time, increase to 30 seconds or more.
Why It Works
Thread the Needle is more than just a stretch — it’s a reset for your spine. It relieves tension in places that rarely get attention and supports better posture, especially for those who work on computers or lift weights regularly.
I make this stretch part of my daily routine, and I recommend it to nearly every client I work with. Whether you’re dealing with back tightness, reduced shoulder mobility, or just feel stiff from sitting, this one move delivers big benefits with minimal effort.
Conclusion
You don’t need an entire workout or a long yoga session to feel better. Just a few minutes of focused movement like Thread the Needle can create space in your spine, ease muscle tension, and help your body move the way it’s meant to.
Let your mid-back breathe — your whole body will feel the difference.