Back · Bodyweight
Thread the Needle Stretch
How to do the thread the needle stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Move into the stretch position slowly until you feel a gentle pull on the target muscle. Hold the stretch while breathing deeply, avoiding any bouncing or pain.
- 1From all fours, slide one arm underneath your body and rest your shoulder and head on the floor; you should feel a gentle stretch across your upper back and shoulder
- 2Rotate your torso slightly and use your other hand to deepen the stretch if comfortable
- 3Breathe slowly and let the muscles relax into the stretch
Common mistakes
- Don't force the rotation or press yourself down harshly; ease into the position
- Avoid collapsing into your lower back; keep your hips above your knees
- Don't continue if you feel numbness, tingling, or pain in your shoulder or arm
Muscles worked
The thread the needle stretch works the obliques.
- ObliquesSupport
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the thread the needle stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.