Windmill Arms
Equipment Required
- Nil.
Muscles Worked
- Obliques, Erector Spinae, Lower Trapezius
Exercise Procedure
- Start in a standing position with your feet together and arms by your sides
- Maintain a neutral spine
- Engage your T-Zone
- To prepare for the exercise, bend your knees slightly, keep your upper body upright
- Lift one arm up in front your body and all the way up above your head
- Rotate your upper body backwards as you circle the arm back, around and down to bring it back down by your side
- Repeat.
Technique Tips
- Inhale to lift the arm, exhale to rotate the body and circle the arm
- Ensure your back is in neutral position throughout the set
- Do not arch or round your back, or lift your shoulders
- Maintain your knees bent throughout the entire set
- Stabilize your pelvis so it does not move from neutral position, pelvis should not rotate, legs should not move or rotate either
- Rotate your neck as well so it follows your arm as it circles backwards
Exercise Prescription
- 3 sets of 10 repetitions each arm
- 15 seconds rest in between sets
- Once you are able to do single side without moving your pelvis, you can alternate sides in the one set