HALF KNEELING WINDMILL FOR TRUNK ROTATION

May 26

How To Perform Half Kneeling Windmill To Improve Trunk Rotation

Enhance your flexibility and full-body mobility with the Half Kneeling Windmill, a dynamic stretch focusing on trunk rotation. This exercise targets multiple muscle groups, improving flexibility and core strength. You'll feel this stretch in your hips, back, chest and shoulders. Incorporate the Half Kneeling Windmill into your routine to increase trunk flexibility and enhance full-body movement.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): glutes, lower back, chest, hips

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, hinge forward on one leg, open hips away from the leg.

Before starting:

To maximize your stretch, breathe deep throughout.

Start in a half kneeling position, where one knee is on the floor and the other leg is in a lunge position. You may use a pillow or towel under the knee for comfort.
To rotate right, bring your left hand onto the floor close beside your right instep. Reach your right arm towards the ceiling and look up.
To increase the stretch, hold this position, inhale and try to twist further to the right. You can do so by using your left hand to ‘push’ you more to the right.
Exhale and return to the start. You may repeat reps on the same side before switching sides. Try to increase your range of motion with each consecutive repetition.