Unlock Your stiff Back: Why “Threading the Needle” Should Be in Your Daily Routine

Struggling with a stiff upper back, nagging shoulder tightness, or even neck discomfort?

You’re not alone, most of us spend far too much of our day hunched over laptops, phones, and steering wheels. Over time, this position can lock up your thoracic spine (the middle part of your back), restrict mobility in your shoulders, and even contribute to that tense, achy feeling across your upper body.

The good news? You don’t need fancy equipment or long gym sessions to start feeling better. There’s a simple mobility drill you can do anywhere, Threading the Needle, and it takes less than 2 minutes.

This stretch is one of my go-to recommendations for clients who want to ease tension, improve posture, and keep their shoulders moving freely. And the best part? You can do it right on the floor, or add a foam roller for extra support.

Why Your Thoracic Spine Matters

Before we dive into the “how,” let’s talk about the “why.”

Your thoracic spine is designed to rotate and extend, helping your upper body stay mobile and strong. When it gets stiff (which is common with desk work, lifting, and even stress), the areas above and below, your neck and lower back, often compensate. That’s when problems creep in:

• Neck pain and tension headaches

• Stiff shoulders that don’t move well overhead

• Lower back discomfort from overuse

By unlocking thoracic rotation with movements like Threading the Needle, you’re giving your body a chance to move how it was designed, easing strain on other areas and improving performance in the gym, on the field, or simply in day-to-day life.

How to Do Thread the Needle

Here’s a step-by-step guide to get you started:

1. Start in all fours (tabletop position). Hands under shoulders, knees under hips.

2. Take one arm and “thread” it under the other arm, palm facing up, reaching as far as you comfortably can.

3. Drop your shoulder and ear toward the floor. You’ll feel a gentle twist through your mid-back.

4. Hold for 20–30 seconds, breathing deeply to let the body relax into the stretch.

5. Follow your arm back to the centre but now push further towards the ceiling, exhaling in this position

6. Return to the starting position and switch sides.

👉 Pro tip: Place a foam roller under your supporting arm for added stability and to deepen the stretch.

When to Use It

Thread the Needle is perfect:

• As a morning reset after waking up stiff

• As part of your warm-up before training, especially upper body days

• As a cool-down to bring mobility back after lifting

• As a quick midday desk break to undo hours of sitting

It’s quick, effective, and adaptable to any routine.

The Benefits You’ll Notice

✅ Improved posture – opens up the chest and counters slouching

✅ Better shoulder mobility – frees up range of motion for overhead lifts

✅ Reduced neck and back strain – takes pressure off tight, overworked areas

✅ Relaxation and breath awareness – deep breathing during the stretch calms the nervous system

Over time, adding this simple exercise into your daily movement routine can make a huge difference in how your body feels and performs.

Want More Personalised Help?

While Threading the Needle is a fantastic tool, sometimes stiffness and pain have deeper causes, whether it’s muscular imbalances, old injuries, or movement patterns that need fine-tuning. That’s where hands-on treatment can take things further.

At The Muscle Therapy, I work with clients to:

• Release stubborn tension

• Improve mobility and flexibility

• Build strength and resilience so you stay pain-free

If you’re ready to feel the difference of a tailored approach, let’s work together.

👉 Book your session today: www.themuscletherapy.com

Final Thought: Don’t underestimate the power of small daily habits. Two minutes spent on Thread the Needle might seem simple, but done consistently, it can unlock a freer, stronger, and pain-free body.