Alternating Standing Windmill

Instructions

1. Stand with your feet wider than hip-width apart.

2. Raise one arm straight overhead.

3. Keep that arm stacked so the hand stays over the shoulder.

4. Let the other arm rest by your side.

5. Begin hinging at the hips and side bending away from the raised arm.

6. Let the lower hand move towards the floor.

7. Pause briefly at the bottom.

8. Drive through your hips and return to standing.

Common Compensations

• Do not let the top arm drift forward or backward out of a stacked position.

• Do not shrug the shoulder of the overhead arm.

• Do not round your back as you lower.

• Do not twist only through your shoulders instead of hinging through the hips.

• Do not lock your knees.

• Do not rush the lowering or return.

• Do not force your neck to look up if that causes discomfort.

Extra Info

• You should feel this mostly in your obliques, hips, shoulders, and core.

• You may also feel a stretch through the hamstrings or inner thighs depending on your stance and mobility.

• The goal is to keep the top arm steady while your torso moves underneath it with control.

• The range of motion does not need to be large to be effective.

• You should not feel sharp pain in your shoulder, neck, low back, hips, or hamstrings.