rotation · beginner · single side
Thread the Needle
Also called: quadruped thoracic rotation, t-spine rotation
Coaching cues
- Set up on all fours with hips stacked over knees
- Slide one arm under your chest, palm up
- Follow your hand with your eyes
- Keep hips square — rotate from the mid-back
- Exhale as you reach through
Common mistakes
- Rotating from the lower back instead of the mid-back
- Hips shifting sideways as the arm threads through
- Collapsing onto the support arm
- Rushing the reps instead of pausing at end range
Take care with: wrist. Members who list these injuries never see this exercise in a program.
Harder: Bird Dog with Rotation