Thread The Needle
Improves flexibility and eases tension in the upper back
BackBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: Upper back. Secondary: Rear delts, thoracic spine |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 2 sets × 30 seconds each side |
| Estimated calories burned | ~15 kcal |
How to do it
- Step 1: Get into position with a tall, relaxed posture
- Step 2: Ease into the stretch until you feel a gentle pull in the upper back
- Step 3: Hold for 30 seconds, breathing slowly
- Step 4: Release slowly without bouncing
- Step 5: Switch sides if the stretch is one-sided, then repeat
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Improves flexibility and eases tension in the upper back
Common mistakes
Bouncing or forcing the stretch past mild tension
Make it harder
Hold a few seconds longer or ease slightly deeper
Make it easier
Reduce the range and ease off the stretch
Breathing
Deep slow breathing, exhale as you settle in
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.