Thread-the-needle introduces another multi-beneficial mobility exercise. The rotational aspect of this exercise improves t-spine mobility in your upper back and opens your lats while gently stretching your shoulders and triceps.
Start in a tabletop position on your hands and knees. Exhale as you reach your right arm under your left arm, lowering your shoulder and head to the floor while feeling the stretch in your right shoulder and upper back. Inhale as you return to the starting position, then repeat on the other side by threading your left arm under your right arm. Focus on breathing deeply and maintaining proper form throughout the stretch. Complete three rounds per side with 30 to 60-second holds.