I'm a personal trainer who regularly works with people suffering from lower back pain, but I often find these clients have tightness in their mid back, too.
This region, known as the thoracic spine, is susceptible to aches and immobility when you sit for long stretches of the day.
Fortunately, there’s one drill that can open up this area effectively: a stretch called thread the needle. I do this move nearly every day.
You won’t need any equipment to do it, but you may want to roll out a yoga mat for comfort and support.
What is the thread the needle stretch?
Thread the needle is a thoracic (mid back) spinal mobility exercise that’s done on all fours. It's also a yoga pose, so you may have come across it before in a yoga class.
This move lengthens tight muscles along your back, such as the latissimus dorsi and erector spinae. You’ll also stretch muscles in your shoulders and the ones in your core that keep your body stabilized during movement.
If the position feels uncomfortable, a rolled-up towel or pillow under the knees or head can be used for additional cushioning.
How to thread the needle
Sets: 1-3 Reps: 5 on each side
- Start on your hands and knees. Engage your core and keep your spine neutral.
- Lift your right hand and reach it upwards, following it with your gaze. Keep your arm straight and feel your chest open.
- From here, thread your right arm underneath your torso towards the left side of the room, rotating through your spine.
- Drop your right shoulder and head to the mat. If you can, look up at your left armpit.
- Hold your position for 15-30 seconds, then return to the start and switch sides.
Expert tips for thread the needle
If your mid back is especially tight, or if you don’t have a regular mobility routine in place, start with a 15-second hold and repeat this three times on each side.
As your range of motion improves, gradually increase your time and repetitions.
