Upper and Mid Back, Phase 2 · Exercise 2 of 4 MB-2 #2

Thread the Needle

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Twist through the mid back

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 8 reps each side

You needA mat or carpeted floor

Demonstration video: Thread the Needle Exercise (Rehab My Patient). Follow the steps on this page if the video differs.

Photos

Thread the Needle: Start: hands and knees, neutral spine — Start: hands and knees, neutral spine

Thread the Needle: Thread: arm slides under, shoulder toward the floor — Thread: arm slides under, shoulder toward the floor

Why it helps

This move opens up the rotation in your mid back from a stable position. The floor supports your spine while you twist.

How to do it

Get on your hands and knees. Hands under shoulders, knees under hips.
Slide your right arm under your left arm and across your body, palm up. Let your right shoulder come down to the floor.
Rest your right cheek on the floor if comfortable. Keep hips level over your knees.
Hold 2 seconds. Slowly return to the starting position.
Do 8 reps. Switch sides and do 8 on the other side.

Too hard? Try this

If your shoulder cannot reach the floor, go only as far as comfortable. Or do it from a forearm position instead of hands.

Too easy? Try this

Hold the threaded position for 5 seconds. Or do it slow with a 3-second twist up and 3-second thread under.

Common mistakes

You let your hips shift to one side.
You move too fast.
You collapse your weight onto your neck.

You should feel

A gentle twist through your mid back.
A stretch across your shoulder blade.

You should not feel

Sharp pain in your shoulder.
Strain in your neck.

Stop right away if

Sharp pain shooting down your arms.
Numb or tingly hands.
Dizzy.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program