Wall Windmill

Watch the following video with the SOUND ON for verbal instruction.

All my clients exclaim, “Oh! This is goooood!” whenever we do this exercise.

How To Do A Wall Windmill

Stand with your inside leg forward.

Ground strongly into your feet, particularly through the heel of your outside leg.

Keep your hip bones pointing forward.

Rotate from your chest and upper back, but DO NOT ARCH YOUR SPINE! Keep the front of your rib cage moving down and back. Keep your bra-line full.

Watch your hand with your eyes as you rotate.

Keep your legs grounded and your pelvis still. Keep the frontal hip point of your outside leg moving back.

Breathe easily through your nose.

Split Stance Static Rotation At The Wall

  • Stand with your inside leg forward.

  • Ground strongly through both feet.

  • Keep your pelvis facing forward.

  • Turn your chest toward the wall without moving your hips.

  • Keep the front of your rib cage moving down and back with your bra-line full.

  • Look toward your extended hand.

  • Use your other hand on the wall for assistance.

  • Breathe easily for 5 - 10 breaths.

Active Rotation At The Wall

  • Hinge at your hips and rest your butt against the wall.

  • Press both sitting bones into the wall with equal pressure.

  • Rotate through your chest and attempt to open your breastbone to the sky.

  • Keep the front of your ribcage resting down. Keep your bra-line full and moving back.

  • Watch your moving hand with your eyes.

  • Keep your extended arm in the same plane as your shoulder. Your extended arm follows your chest, but does not lead the way. Do not throw your arm back.

  • Dot not arch your back (in other words, do not backbend) as you rotate. Keep your ribcage relaxed down and your bra-line full.

  • Keep both sitting bones pressing equally into the wall

  • Breathe easily. Do not tense your abdomen or restrict your breath.

  • Perform 5 - 10 repetitions.