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When your mid-back and hips are both locked up, most people do two separate stretches. This does both at once. What you’re seeing is threading the needle with a hip rotation component. One leg on a chair, one leg crossing underneath, threading your arm under your body. Why this works: Threading the needle targets restricted mid-back movement, which affects people who sit for prolonged periods (Peloton Health, 2025). Hip range of motion side-to-side asymmetries may be one of the causes of non-spe
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