← EXERCISE LIBRARYMobility
Thread the Needle
ShoulderQuadruped drill sliding one arm under the body to load the upper back and rear shoulder. Mobilises the thoracic spine and scapular tissue that shorten during long hours at a desk.
- 01Set up on hands and knees with the hands under the shoulders and the knees under the hips.
- 02Slide the right arm along the floor under the chest and across to the left until the right shoulder and ear rest on the mat.
- 03Keep the hips stacked over the knees rather than letting them drift back toward the heels.
- 04Walk the left hand forward and press lightly into the floor to deepen the rotation.
- 05Hold for three to five breaths, unwind slowly, and repeat on the other side for three rounds each.
- 01Hips stay high and square while the shoulder goes down.
- 02Reach the bottom hand long, do not just fold onto it.
- 03Let the head rest on the mat instead of holding it up.
- 01Sitting back toward the heels — the load leaves the upper back and the drill turns into a child's pose.
- 02Letting the hips rotate with the shoulders — the twist disappears and nothing gets mobilised.
- 03Cranking the neck into the floor — the cervical spine takes the pressure the shoulder should be taking.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.