#13 Quadruped Thread the Needle

Position:

Description:  Start with your hands below your shoulders and knees below your hips. Keep your ankles in line with your knees. Reach one arm under your body while collapsing the other above head. Hold and slowly release back to the starting position. Perform the prescribed repetitions and then switch sides.

Targeted Muscle Group(s): local muscles around the spine (spinalis, longissimus, iliocostalis)

Key Points:

  • Keep weight in hips evenly distributed between the two.
  • Keep your head in a neutral position (looking at the ground) to eliminate stress on your spinal cord.

Progression suggestions:

  1. With Overhead Reach
  2. With Band