Windmill Stretch | Gymacetamol

Muscles Worked

Primary

Obliques

Secondary

ShouldersHamstrings

Quick Cues

1

Stand with arms wide

2

Rotate torso side to side

3

Let arms swing loosely

4

Keep hips forward

Equipment Needed

Bodyweight

Stand with feet wider than shoulder-width.
Turn one foot out to the side at 45 degrees.
Raise the arm on that side straight overhead.
Slowly hinge at the hip and lower your other hand toward the floor along your front leg.
Keep the overhead arm pointing straight up and your eyes on that hand.
Go as deep as your mobility allows while keeping your legs mostly straight.
Return to standing by driving through your hips.
Repeat for the desired number of repetitions, then switch sides.

Common Mistakes

Twisting the torso to one side

Leaning too far forward

Not reaching far enough with each rotation

Pro Tips

Lie face down and reach one foot toward the opposite hand behind you

This opens up the hip flexors, chest, and thoracic spine simultaneously

Move slowly and breathe deeply into the stretch

Your Progress

Variations

World's Greatest Stretch

Prone Press-Up

Pigeon Stretch