There are needles made for quilting called "Betweens" . Use the smallest needle you can handle as it helps make your stitches small. The larger the number the smaller the needle. When I was younger and my hands worked better I used a #12. Now I have to use a #8 or #9. With practice you will be able to load three or four stitches on your needle at a time .
They also make thread especially for handqulitng. If you want to use regular sewing thread instead run it over a little piece of Bee's wax. For good quilitng use a single thread and don't make it longer than the length of your arm when doubled. The friction of pulling it through the fabric over and over will cause it to fray if it is to long. It also tends to tangle which get frustrating in a hurry if it is to long to begin with. I usually work in a large floor hoop or a small PCP frame for smaller projects. I also have at least a half a dozen needles going at the same time. If I am crosshatching etc. I will use a new needle and thread for each row and quilt as far as I can reach without rehooping. Then I will leave that needle there and start the next row with another needle etc. It saves a lot of tying off and restarting. I have also learned to quilt with both hands which enables me to go in both directions and saves a lot of twisting and turning of my wrists. If you can touch type or play the piano your hands are already trained to be used in both directions.
Good luck.