The 4-point kneel into a twist, often called “Thread the Needle” in yogalates is both a strength and a mobility exercise that enhances thoracic spine rotation and shoulder mobility. As a physiotherapist and yogalates consultant I regularly recommend this exercise to patients and clients to develop strength, flexibility and stability!
We begin with a standard (four-point kneeling) position and then reach one arm under the body, twisting through the spine, and bringing the cheek towards the floor.
This can be progressed by lifting the opposite leg ( or beginning in ‘ birddog pose)
Instructions:
Start in four-point kneeling: Position your hands under your shoulders and knees under your hips, ensuring a neutral spine.
Thread the Needle: as you Inhale ,raise one arm off the ground, then exhale as you thread it under your body, rotating your torso and shoulder towards the floor. You should feel a stretch along your thoracic spine and upper back.
Twist and Reach: Continue the movement by extending the threaded arm parallel with the floor, hovering cheek just off the floor
Return to Starting Position: Bring the arm back down, rotating back to the starting position in four-point kneeling.
Repeat: Perform the exercise on both sides, completing 10 repetitions.
Progress to advance the exercise and strengthen butt and core extend the opposite leg and hold elevated for the duration of the needle thread!
Important Considerations:
Maintain a neutral spine: Avoid sagging or rounding your back during the movement.
Engage core muscles: Keep your abdominal muscles engaged to stabilize your spine.
Draw scapula along ribcage and avoid dumping into shoulders
Coordinate your breathing with the movement.
Listen to your body:
See you on the mat.
Lisa x
