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Level 1 | Thread The Needle

Jon Grayson

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How Often: 1-2 minutes at a time. Daily & often

Description: Starting on hands and knees. Slowly thread one arm through between the opposite arm and thigh to rotate the mid back. Slowly unwind and extend the arm back through to rotate up to the ceiling and rotate the mid back the opposite way

Top Tip: You can repeat this on the same side or alternate from left to right

Goal: Improve mobility and reduce pain/stiffness across the mid back.