The thread the needle stretch, also known as the threading needle stretch, is a gentle yet effective movement that improves shoulder, upper back, and latissimus dorsi flexibility. This stretch is commonly used in mobility routines, yoga sessions, and warm-ups to release tension in the upper body and promote better spinal rotation.

The latissimus dorsi stretch thread the needle variation specifically targets the large back muscles, helping to reduce stiffness caused by long hours of sitting, poor posture, or intense workouts. It’s a low-impact stretch suitable for beginners, athletes, and anyone looking to improve upper-body mobility.

How to perform the thread the needle stretch:

1. Start on all fours with your hands under your shoulders and knees under your hips.

2. Slide your right arm under your chest toward the left side.

3. Lower your right shoulder and the side of your head toward the floor.

4. Keep your hips stable and breathe deeply.

5. Hold the stretch for 20-30 seconds, then switch sides.

Benefits of thread the needle stretch:

• Improves shoulder and upper back mobility

• Stretches the latissimus dorsi and posterior deltoids

• Reduces neck and upper-back tension

• Supports better posture and spinal rotation

• Ideal for warm-ups or recovery routines

Adding the thread the needle stretch to your daily mobility routine can help increase flexibility, relieve tension, and improve overall upper-body movement.