mobility · bodyweight
Thread the Needle
Thoracic rotation drill — one of the best desk-worker mobilizers.
3 × 8–10 per side 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
upper back
Also works
shoulders
How to do it
- Start on all fours, hands under shoulders, knees under hips.
- Thread the right arm under the left, rotating shoulder toward the floor.
- Return and reach the right arm up toward the ceiling.
- Complete reps and switch sides.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation