to thread a needle (also called) Urdhva Mkha Passasana Sanskrit) provides a deep stretch to the neck, shoulders, and back (the ultimate three levels), relieves pain and stiffness, increases spinal mobility, and more.
Read on to find out why you need to thread the needle in your life.
How to assume the threading needle pose
There are two ways to perform the pose: static stretching and active stretching. Static (or passive) stretching involves holding a still position to stretch a muscle, while active stretching involves contracting the muscle while stretching it.
A more effective way to thread the needle is to turn it into active stretching, says Grayson Wickham, DPT, CSCS, physical therapist and founder of Movement Vault. As long as you're stretching and activating your muscles, you'll get more bang for your buck. Here's how to do it:
- Start on your hands and knees.
- Lift your left hand off the ground and extend it down your body towards your right, allowing your shoulder and the side of your head to touch the floor. Your right arm should remain straight and support your weight as you twist.
- Aim to stretch as comfortably as possible while tucking your left arm under your right arm. You should feel a stretch in your left shoulder and thoracic (middle) area of your spine.
- While holding this position, take deep breaths and allow your muscles to relax.
- Actively press the back of your left hand and arm into the ground. This contracts the lateral shoulder muscles and the upper and middle back rotator muscles.
- Relax and contract your opposite shoulder muscles. Focus on rotating your middle and upper back further toward your left (outstretched) arm while simultaneously lifting your left arm off the ground.
- Pull your left arm and continue to lift it until it reaches toward the sky. Follow the hands with your gaze, then return to a four-legged position. Repeat on the other side.
Threading a needle is safe for most people. However, be careful not to overexert yourself as this provides a deep stretch. Stretch only as far as your range of motion allows (read: without discomfort). If you feel pain, numbness, tingling, or burning while stretching, stop stretching.
Muscles that act when doing the needle-threading pose
“Thread needle active stretching primarily targets the lateral shoulder muscles, including the lateral deltoid and posterior rotator cuff muscles,” says Wickham. Because the rotator cuff, an essential part of the shoulder, is prone to injury (more than 2 million Americans see a specialist every year for pain in this area, according to the Cleveland Clinic), it's a smart idea to keep these muscles flexible.
Threading a needle also works the upper and middle spinal joints and rotator muscles, says Wickham. You can also adjust the pose to hit certain parts of the back by changing the position of your hips, he says.
- To really feel the stretch in your upper and middle back: Push your hips back toward your heels
- To focus on your lower back: Keep your hips directly above your knees.
Who should and should not do the needle-threading pose?
No matter your fitness level, the needle pose will be right for you. “This active stretch is easy to perform and suitable for both beginners and advanced stretchers,” says Wickham.
That said, some people may want to avoid threading a needle. If you:
- If you have neck, shoulder, or back pain during, immediately after, or within 24 hours of stretching.
- You experience numbness, tingling, or burning sensations.
Put on the brakes and pay attention to your body. This is a sign that something is wrong. You may feel tension when stretching, but never feel pain Before trying the pose again, you'll likely need to modify the stretch to suit your body (more on that later) or build better mobility in your shoulder and back muscles, Wickham says.
Advantages of the needle-threading posture
Here are a few reasons why you should add threading a needle to your regular routine (trust us, the more you do it, the better you'll feel).
1. Improves mobility.
Threading a needle recruits all the muscles (neck, back, shoulders) that tend to hold tension and become less flexible over time. That way, Wickham says, your posture will help improve active mobility, expanding your range of motion as you move your joints.
It may not sound fancy, but mobility is incredibly important. If you have poor mobility, you may not be able to climb stairs, get in and out of a car, or carry groceries. In other words, almost everything we do every day requires information.
Good active mobility also sets the foundation for better muscle activation, joint stability, end range of exercise intensity, and body awareness (aka proprioception), Wickham says. All of this helps improve performance in everyday activities and in the gym, he says.
Another big bonus of active mobility is that it's essential for healthy aging. The better we move without limitations or pain, the longer we can do things on our own and live independently.
2. Reduces the risk of injury.
Practicing the needle-threading pose every day can also help prevent injuries. Again, this is associated with a positive impact on mobility.
“The better a joint can move, the less compensation it needs from other joints,” says Wickham. “Joint compensation in other joints will generally lead to joint wear and potential pain and injury.”
3. Prevents the effects of sitting all day.
Do you work on your computer most of the day? Yeah, so do we. Sitting for too long can harm the health of your shoulders and back. Sitting hunched over in a chair for hours can mess with your posture (and cause pain).
However, needle pose opens the back and elongates the shoulders. Essentially, it's an 'antidote' to negative body adaptations caused by excessive sitting or lack of variety of movement, says Wickham.
4. It serves as a great warm-up.
While any time of day is a good time to thread a needle (think: to ease morning stiffness or unwind before bed), it's “particularly helpful during a warm-up for exercise,” says Wickham. Active stretching helps prepare your joints and nervous system for exercise, he says. The more prepared your body is, the better your sweating will be (and The chance of getting injured is lower.)
Still, the stretch works just as magically as the cooldown (bonus if you do it before). and after exercise).
5. Improves quality of life.
It may sound silly, but improving your mobility can make you happier.
“Life will be much easier and more enjoyable when you no longer suffer from stiffness and pain in your joints.” —Grayson Wickham, DPT
Hear us out: “Life will be a lot easier and more fun when you no longer struggle with stiffness and pain in your joints,” says Wickham. “Now you will be able to do all the things you love and the pain will no longer hold you back.”
Plus, just threading a needle feels really good. It's like a big hug to your body.
Common mistakes people make when threading a needle
To take full advantage of the thread needle, you need to pose it with the correct posture. Avoid these common mistakes that make your moves less efficient. In the video below, Chloe de Winter, founder of Goclo Pilates, shares two of the biggest problems she sees.
1. Do not use controls to perform actions
De Winter often observes a lack of control when executing movement patterns. For example, kneeling and then spreading your arms may cause neck pain or strain your lower back. Instead, de Winter says this movement should be deliberate and slow. Reach one arm up, then slowly tuck it under your chest and place your ear on the ground.
2. Keep your head and neck still
“Another mistake I see a lot is the head and neck not following the movement,” says de Winter. Again, in this case, the neck is not aligned with the rest of the spine, leaving the neck vulnerable. Instead, reach your hands toward the sky and then tuck your arms under your chest, making sure your eyes follow your fingertips.
3. Putting too much pressure on your neck
Again, putting tension on your neck defeats the purpose of the pose (to lengthen and relieve muscle tension). If you do stretches with your head on the ground, “Try not to put too much weight on your head and neck,” says Wickham. “This is why I think it helps to shift your weight back and move your hips closer to your heels.”
Alternatively, you can keep your head slightly elevated during the stretch (like Wickham does in the video). This will prevent excessive pressure on the neck area, he says.
4. Performing poses with passive stretching
This is the biggest mistake Wickham sees. That said, it's not a bad thing, but you won't get much out of the pose. When you do active stretching, Actively Contracts and activates muscles.
Thread needle modification and modification
Needling targets muscle groups that are hot spots for tension for many people. In short, it might be a bit intense. If the stretch is too hard for you or mobility issues are preventing you from getting into the pose, you can always adjust it to fit your needs. According to Wickham, try the following modifications:
- Perform the stretch in a fully kneeling position with the backs of your arms resting on a couch, box, or bench.
- Perform the stretch in a standing position with the backs of your arms against a wall.
After building mobility, you can try moving forward to the original position. If you want a deeper stretch that targets your shoulders as well as your upper and middle back rotator joints and muscles, add some movement to threading the needle (instead of staying on the floor during the stretch).
Here's how:
- Actively focus on “punching” your arms as you “thread” them under your chest.
- Hold the position for a few seconds.
- Reach your arms toward the sky and “pull” them as long as possible.
- Then return to a kneeling position on all fours.
- Reset the position before repeating on the other side.
- Continue with as many repetitions as desired.
This makes movements more active.