Poses 101: Thread the Needle
Let's talk about one of my favorite Pilates exercises - thread the needle. This amazing exercise has some incredible anatomical benefits that are crucial for a healthy spine and functional movement patterns within the body.
The Importance of Thoracic Rotation
First things first, I want to mention the importance of thoracic rotation. This refers to the ability to twist and rotate through the upper back, which is essential for a healthy spine and proper movement patterns. Without this ability, we can experience stiffness and pain in our back and neck, as well as difficulty with daily tasks such as reaching and bending.
That's where thread the needle comes in. This exercise involves starting on all fours, then reaching one arm underneath your body and twisting your torso to follow. By doing this, you're actively rotating your thoracic spine and working on your range of motion. This can help improve your posture, and increase your overall mobility.
Improve your Posture
Threading the needle also targets your core muscles in a unique way. As you twist your torso, you're engaging your obliques and transverse abdominis, which are key for stabilising your spine and improving your posture. So many of us spend our days sitting at a desk for long periods of time or looking at our phones, which can lead to stiffness and limited range of motion. Doing this exercise can help counteract the effects of slouching and hunching over.
Gain Mental Clarity
Beyond the physical benefits, threading the needle is also great for mental focus and concentration. By tuning into your body and being mindful of your movements, you can reduce stress and anxiety while improving your mind-body connection.
The Benefits
So, why should you incorporate thread the needle into your Pilates practice?
Increase spinal mobility - particularly thoracic rotation
Improve your posture
Releases tension in the neck, shoulders and upper back
Opens up the chest and shoulders
Relieves stress and anxiety
Plus, it's a great exercise to do at home, as it requires minimal equipment and can be done in a small space.
As with any exercise, it's important to listen to your body and only do what feels comfortable for you. If you have any pre-existing injuries or conditions, consult with a healthcare professional before trying thread the needle.
Give it a try and see how it makes you feel!