We love thread the needle for all the trunk rotation our bodies sorely miss after a day at the desk. It’s also a great starting point for achy low backs that don’t like to twist. This is the advanced or end version but it’s easily dialed back by the addition of a foam roller under the forearm to offload the twist and you can basically just go as far as you’re comfortable and only add the arm lift when you’re feeling ready.
Start on your hands and knees, with your hands under your shoulders and knees under your hips.
Take one hand off the floor and reach in and through between your other arm and your legs.
Allow your body and head to follow, moving your shoulder down towards the floor as your hand reaches through.
You should feel a stretch down your side, shoulder blade and neck.
Take your upper arm and reach it up towards the ceiling, following the movement with your gaze.
Hold this position, before reversing the steps to come out of this stretch.
5 Reps / 1 s hold, followed by 3 Reps / 15 s hold.
Repeat on both sides.