Mobility / Bodyweight
The moving version of thread the needle: from all fours the arm threads under the body and then opens back up towards the ceiling, rotating the thoracic spine through its full range.
Bodyweight
beginner
compound
Start on all fours with the hands under the shoulders and the knees under the hips.
Slide one arm under the body until the shoulder approaches the mat.
Reverse the motion and open that arm up towards the ceiling, following the hand with the eyes.
Return through the centre and repeat for the desired number of repetitions.
Change sides and repeat.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
