Thread the needle – how to do it right
On all fours, slide one arm under your body.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- On all fours, hands under shoulders.
- Thread one arm under your body to the other side.
- Shoulder and head sink – hips stay over your knees.
- Switch sides.
How long?
Hold for 30–45 seconds per side, keep breathing, don’t bounce. Then switch sides – BLOX tells you when.
If something niggles
Knee niggling? Don’t fancy the floor? Shoulder niggling? Then do Child’s pose instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Shoulders & arms. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Chest stretchHands behind your back, chest outQuad stretchPull foot to your bottom, knees point down, hold the wall for balanceHamstring stretchFront leg straight, toes up, lean forward with a flat backHip flexor stretchKneeling lunge, gently push your hips forwardRound backCat back, chin to chestNeck stretchEar to shoulder, shoulders relaxed