Technique
- Start on all fours, reach the right arm up and back, then thread it under the chest toward the left side, resting on the back of the right shoulder and arm with the palm facing up.
- Rest the head on the floor.
- From there you have two options: 1) Staying in that position and reach the left arm up toward the sky, or 2) Wrap the left arm over the back to bind with the right hip or leg.
- Repeat on both sides.
Form tips
- Keep the weight evenly distributed across both legs, twisting in the upper back.
Logging: Work each side for the time indicated.
Muscles
Strength
Secondary
- Obliques
- Spine
- Chest
- Shoulders
- Neck
- Biceps
Flexibility
Primary
- Rotator cuff
- Shoulders
- Obliques
- Spine
Secondary
- Back
- Neck
Individual muscles
Individual muscles
- External oblique
- Internal oblique
- Longissimus thoracis
- Iliocostalis
- Pectoralis major (clavicular head)
- Pectoralis major (sternal head)
- Anterior deltoid
Equipment
Appears in
Other disciplines
Joint movements
Progressions
Thread the needle plank
Novice
Lunge tap and open
Intermediate
Variations
Kneeling thread the needle
Beginner
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