Shoulders, upper back, neck and lower back
Thread the Needle: Classic
Improves upper-body mobility and rotational control while supporting healthy movement through the shoulders and spine.
Spinal Mobility40 to 80 seconds
Ways to adjust it
- Reduce shoulder loading
- Smaller rotation
- Block under the supporting hand
- Reduce rotation
- Shorten hold
- Keep the head supported or maintain a neutral gaze instead of rotating the neck fully
- Keep the pelvis relatively stable
- Reduce rotational range
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.