Mobilize and stretch your entire back body with the thread the needle pose.
Here’s how to actively perform the move, plus benefits and more.
Wouldnt it be nice if there was a stretch that simultaneously targeted all three trouble areas?
Read on to learn why you need a little thread the needle in your life.
Youll get more bang for your buck as far as lengthening and activating your muscles.
Heres how to do it.
physiotherapist, master Pilates instructor, and founder ofGo Chlo Pilates
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SAFETY TIP
Thread the needle is safe for most people.
Thread the needle also works your upper and middle spinal joints and rotational muscles, Wickham says.
This active stretch is easy to perform and is perfect for both beginners and advanced stretchers, Wickham says.
That said, some folks might want to avoid thread the needle.
If you:
Hit the brakes, and heed your body.
These are signs that somethings up.
While you may feel tension as you stretch, you shouldneverfeel pain.
While that might not sound glamorous, mobility is monumentally important.
physiotherapist, master Pilates instructor, and founder ofGo Chlo Pilates
In other words, we need it for just about everything we do on the daily.
All this amounts to improved performance in your day-to-day activities and in the gym, he says.
Another bigbonus of active mobility: Its vital for healthy aging.
Reduces your risk of injury
Doing thread the needle pose every day may even prevent you from becoming injured.
Again, this relates to its positive impact on mobility.
Joint compensation at other joints will typically lead to joint wear-and-tear and potentially pain and injury.
Combats the effects of sitting all day
Work at a computer most of the day?
Yeah, us too.Sitting too muchcan sabotage your shoulder and back health.
Hunching and slumping in your seat for hours can mess up your posture (and produce pain).
But thread the needle pose opens up your back and stretches your shoulders.
Active stretches help prepare your joints and nervous system for exercise, he says.
Improves your quality of life
Though it may sound silly, improving your mobility can make you happier.
Plus, doing thread the needle just feels so damn good.
Its like a big hug for your body.
Avoid these common mistakes that make the move less effective.
Not performing the move with control
De Winter often sees a lack of control in performing the movement pattern.
This prevents you from putting excessive pressure on your neck area, he says.
Performing the pose as a passive stretch
This is the biggest mistake Wickham sees.
While its not a bad thing per say, you wont get as much out of the pose.
When you do active stretching, you, well,activelycontract and activate your muscles.
In other words, it might be a bit intense.
Heres how:
This makes the movement even more active.
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