Shoulders
Thread the Needle
The Thread the Needle is a stretch with no equipment for your shoulders. Share of the load in the Zulta muscle model: rhomboids 30%, mid traps 26% and rear delts 24%.
How to do it
- Start on hands and knees on a mat, hands under the shoulders and knees under the hips.
- Lift one hand and slide it under the chest toward the opposite side, palm up.
- Lower that shoulder and the side of the head to the mat, hips staying over the knees.
- Hold for 30 to 45 seconds, breathing slowly into the upper back.
- Press through the planted hand, unwind the arm back out and switch sides.
Tips
- Keep the hips stacked over the knees so the twist comes from the upper back.
- Let each exhale soften the shoulder a little closer to the mat.
Common mistakes
- Shifting the hips to the side as the arm threads through.
- Dropping the full body weight onto the neck.
Muscles worked by the Thread the Needle
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Sliding one arm under the body on all fours opens the upper back between the shoulder blades and the rear delt. Pulling the arm across the body lengthens the rear delt; rotating it inward (sleeper) targets the posterior rotator cuff, which is then coloured as the target.
Thread the Needle alternatives
Same equipment
Frequently asked questions
What muscles does the Thread the Needle work?
Mainly the rhomboids, mid traps and rear delts.
Is the Thread the Needle good for beginners?
Yes. The Thread the Needle is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Thread the Needle?
For example the Cross Body Shoulder Stretch and Posterior Shoulder Stretch on Wall. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.