Wednesday's "But why?" post - Pilates thread the needle

Twisting and rotating is one of the most common movements that can put your neck or back out. Our modern sedentary lifestyle doesn't require a large range of rotation as it once did. When we find ourselves having to twist a little further than normal it can lead to uncomfortable muscle strains.

The Pilates thread the needle exercise, performed in the all fours position, is a wonderful rotational stretch that I like to include in almost every Pilates session. Most people find it quite challenging as they consider their mobility restricted through a tight chest and immobile neck. With correct execution, including focus on breath, this exercise can do wonders to release tension and enhance range of movement. 

There are lots of ways to "cheat" through this exercise, so pay attention to your form. Here are some tips:

• Balance your bodyweight equally over your hands and knees throughout the exercise. 
• Engage your core and keep your hips over your knees. 
• Follow your hand with your gaze and truly turn your head to complete a full twist of the spine.
• Try not to hold your breath at any point and make sure you exhale fully.

Here is my version of Pilates "thread the needle"

Prepare: Start in all fours position (hands and knees). If you have sensitive wrists you can use a fist position or slightly elevate the palms (I like to use the edge of the mat, slightly rolled up). Make sure you align your hands directly under your shoulders and your knees under your hips. Ensure your pelvis is neutral (natural curve through the lower back) and maintain a slight engagement of your pelvic floor/inner corset.

Inhale as you reach one arm up to the ceiling (or beyond). Spiral the whole torso, but drill your knees into the floor to keep your pelvis from shifting over one knee.

Exhale as you "thread" the same arm between the opposite arm and knee.

Come right down to the floor, resting the back of the shoulder on the ground and reaching the arm through as far as possible. Rotate your head to look past your shoulder to the ceiling. The supporting arm is bent and the palm is pressing into the floor to add additional rotation.

Inhale as you reach the same arm back up towards the ceiling.

Exhale as you return to your all fours starting position. Don't use this as a rest, consider it an opportunity to reset your excellent posture: stable shoulders, neutral pelvic, lengthened neck and engaged deep corset muscles.

Repeat with the other arm.

Do at least three full sets, trying to increase your range of movement with each set.