This week’s Movement Monday features Thread the Needle, a dynamic rotational exercise that develops thoracic mobility, shoulder stability, and core strength. As an advanced movement, it builds upon foundational exercises like the Side Bend, making it a natural progression in any Pilates practice.
Prerequisites: The Pilates Side Bend
Before teaching Thread the Needle, ensure your clients are confident with the Side Bend. Mastery of this foundational exercise is essential, as it lays the groundwork for lateral and rotational control, shoulder stability, and proper core engagement—all critical for Thread the Needle.
Key elements your clients should demonstrate in the Side Bend include:
Shoulder and Arm StabilityThe supporting arm should stay strong and aligned, with the scapula stabilised and the shoulder away from the ear.
Core Strength and Oblique EngagementClients should have a strong connection to their centre and an ability to control lateral flexion and extension with precision.
Spinal MobilityThe client should be able to move through lateral flexion and return to neutral without compensating in the lumbar spine.
Fluidity and ControlSide Bend should look smooth and seamless, with no jerky transitions.
If your client struggles with any of these aspects, spend more time refining the Side Bend before progressing to Thread the Needle.
Teaching Thread the Needle
Once your client has mastered the Side Bend, you can introduce Thread the Needle as an advanced progression. Here’s how to teach it effectively:
Set Up
Begin in a side bend crossed leg position, with the hands directly under the shoulders and legs crossed
Encourage clients to elongate through the spine, keeping the core engaged and shoulders stable.
Introduce the Movement
Inhale: Prepare by pressing firmly through the supporting hand and elongating through the crown of the head.
Exhale: Thread one arm underneath the supporting arm, twisting through the thoracic spine. Allow the head to follow the movement, resting gently on the mat if the range allows.
Inhale: Hold the stretch, expanding the ribs into the rotation while maintaining stability in the supporting arm and hips.
Exhale: Return to the starting position with control, re-establishing alignment.
Cue Alignment and Stability
Keep the supporting arm active, pressing away from the floor to avoid collapsing into the shoulder.
Maintain square and level hips, avoiding any rotation or sagging through the pelvis.
Build Fluidity
Once clients are comfortable with the basic movement, encourage them to flow seamlessly in and out of the twist, connecting the breath to the movement.
Progressions
Add a slight lift of the supporting arm during the return to challenge shoulder stability.
Incorporate a small prop, like a foam roller, under the supporting hand for an added dynamic challenge.
Correct Breathing for Thread the Needle
Breath is the foundation of this movement, helping to facilitate rotation and maintain fluidity. Here’s a suggested pattern:
Inhale: Prepare in start position grounding through the supporting hand and elongating through the spine.
Exhale: Engage the obliques and rotate through the thoracic spine as the arm threads underneath.
Inhale: Pause in the stretch, expanding the ribs on the side of the twist for a deeper release.
Exhale: Unwind with control, returning to the starting position.
Benefits of Thread the Needle
This movement offers a wealth of benefits for your clients, including:
Increased thoracic mobility and rotation
Enhanced shoulder strength and stability
Greater core engagement and oblique activation
Improved coordination and balance
A calming, meditative flow that integrates breath and movement
Final Thoughts
Thread the Needle is an excellent progression for clients who have mastered the Side Bend and are ready to explore advanced rotational movements. As Pilates teachers, we have the opportunity to guide our clients toward greater control, mobility, and mindfulness through exercises like this.
Encourage your clients to approach the movement with patience and focus, always prioritising alignment and breath over range. With practice, they’ll discover the grace and strength that Thread the Needle brings to their Pilates journey.
Happy teaching and happy Movement Monday!
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