Thread The Needle Stretch

Kneeling Upper Back/ Shoulder Stretch

Good For: This stretch is for posterior deltoid (back of the shoulder) and rhomboids (upper back)

can help relieve pain associated with rotator cuff tendonitis and shoulder bursitis.


1. From a hands-and-knees position, turn your head to the left and slide your right arm

underneath your left arm, positioning your palm to face the ceiling.

2. Keeping your knees stacked over your hips, extend your left arm fully in front of your

body and press your right forearm and upper arm(if accessible) firmly on the floor. Hold

this stretch, then switch sides and repeat.