Threading the Needle:- Start Position
- Kneeling on all fours. Your shoulders should be over your hand, and your
hips over your knees. Your neck should be long and your head looking comfortably downward.
- Anchor the scapulas.
Threading the Needle:- Action
- Breathe in, zip and hollow, and transfer your weight onto your right hand.
- (Breathing out): Lift your left hand and place the back of it on the floor
pointing to your right. Keep both elbows relaxed.
- Slide your left hand along the ground under your right arm pit. Let your
right arm bend.
- Breathe in and hold the position with minimal straining. Check that the
scapulas are still anchoring and that your head has moved to look right.
- (Breathing out): Return to the start point
Threading the Needle:
This particular movement pattern is not something we routinely perform in our
daily lives. Nevertheless, it is one of a number of exercises that returns the
shoulder joints and muscles to normality.
What it does
- Works the rotator cuff muscles through a useful range of movement(1,2).
- Gently loads
the scapula anchor muscles (especially the Serratus anterior) and encourages the
neck tension muscles (upper and middle trapezius, levator scapulae, Sterno-cleido mastoid )
to relax and recalibrate their length(3).
- Zip and hollow and maintain scapula anchor throughout.
- Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes;
Publ. Mosby 2002
- The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/
- Joseph Ventura: POSTURE.pdf; A document bundled with trial software available from:
© Bruce Thomson, EasyVigour Project