mobility
Thread the Needle
Text cues are the instruction
No animation available yet. Follow the step-by-step cues and setup checks on this page.
Kalyra may avoid or modify this exercise when:
- Loaded wristsKalyra holds back exercises that load the wrists when you've flagged wrist sensitivity.
Musclesback, shoulders
EquipmentNone
Positionall fours
Impactnone
Training roleJOINT_PREP
Form cues
- From all-fours, slide one arm under the chest
- Lower the shoulder to the floor; breathe
- Unwind and reach up, following the hand with your eyes
Common errors
- ✗ Hips shifting sideways
- ✗ Forcing the shoulder down
How Kalyra programs it
Prepares and mobilizes the back and shoulders region — used in warm-ups and mobility blocks where range, not load, is the goal.
Typically 2–4 sets of 6–8 reps per side.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
Want this exercise inside a full, progressive plan?
Build my free plan