Type: Dynamic stretch
Suitable for: Warm-up, Flexibility and mobility, Core strengthening
The Windmill exercise is a dynamic movement that targets flexibility in the hamstrings and lower back while simultaneously engaging and strengthening the core. This exercise is particularly beneficial for warming up the body and enhancing spinal rotation and stability.
Directions
- Stand with your feet wider than shoulder-width apart.
- Extend your arms out to the sides at shoulder height.
- Keeping your left leg straight, pivot your body to the right and reach your left hand down toward your right foot, allowing your right knee to bend slightly.
- Keep your right arm extended straight up towards the ceiling.
- Hold the stretch for a few seconds, then return to the starting position.
- Repeat the movement on the other side, keeping your right leg straight and bending your left knee slightly as you reach down toward your left foot with your right hand.
- Continue, alternating sides.
Helpful hints
- Engage your core: Keep your core engaged to stabilize your body. This helps you perform the windmill smoothly and effectively.
- Maintain good posture: Stand tall with a straight back and relaxed shoulders. Good posture is key to performing this exercise correctly and safely.
- Breathe steadily: Exhale as you reach down and inhale as you raise up. Proper breathing will help you maintain focus and improve the effectiveness of each movement.
- Respect your limits: Stretch to a point that feels challenging yet comfortable. Avoid overreaching to prevent discomfort and potential injury.
- Take your time: Keep it slow and steady with the windmill. Rushing can lead to mistakes and injuries, so focus on moving with control to get the most out of each stretch.