If your middle back feels stiff or restricted, the Threading the Needle exercise is one of my favorite ways to restore rotation through your spine.
In the video above, I show you how to perform it correctly and get more out of it.
What It Targets
- Mid-back (thoracic spine)
- Rib cage mobility
- Shoulder blade movement
- Overall spinal rotation
While it looks simple, this movement can positively affect your entire spine.
The Key to Doing It Right
- Start with your elbow under your shoulder and your knee at 90°.
- Reach up to open your chest.
- Thread your arm underneath and rotate.
- Walk your fingers through to deepen the twist.
- More importantly — exhale to go further. Don’t force it!
Your breath is what allows your body to relax and gain more rotation safely.
Want More Stretch?
In the video, I also demonstrate a few progressions:
- Adjusting your thigh position to “wind up” the spine
- Adding small spine curls or extensions once fully rotated
- Exploring side-to-side movement from the twisted position
By locking in rotation first, you can access tight areas of the spine that are hard to reach any other way.
If you’re unsure whether this exercise is right for you or how it fits into your personal care plan, our chiropractic team would be happy to discuss it during your next visit. To schedule an appointment, call us at (503) 227-2279 or schedule an appointment online. Together we’ll build a plan that keeps you moving well.