Side Plank Thread the Needle

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Move Targets: Obliques and Shoulders


Step 1: Come onto your side and stack or stagger your feet in a side plank. The grounded elbow should be underneath the shoulder. Raise the opposite arm so it opens the chest. If you neck allows it, turn your head to look at your hand. Make sure you're really flexing the lower oblique to keep the bottom hip lifted. You can drop the bottom knee to the mat if needed. Side-plank-needle

Step 2:  Bend the elbow and thread the hand underneath you. Let your head drop and follow it. As you turn, your hips stay square to the front. Lift the bottom hip to create room for the threading, then open the chest and lift your arm to return to the starting position.


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