Side-Lying Windmill

Technique

How to perform Side-Lying Windmill

1. Lie on your right side with hips and knees stacked at roughly 90 degrees, a pillow or block between your knees for stability.
2. Extend both arms straight in front of your chest, palms pressed together.
3. Brace your core to keep your lower back still. This is your starting position.
4. Inhale to prepare, then exhale as you sweep your left arm in a wide arc overhead, rotating your upper back until your left hand nears the floor behind you.
5. Keep your knees touching and hips stacked throughout.
6. Pause briefly, breathing into the stretch across your chest and thoracic spine.
7. Inhale as you reverse the motion, continuing the circle until your left hand returns to meet your right in front of your chest, shoulders re-stacked.
8. Repeat for the recommended number of repetitions, then switch sides and perform the windmill with the opposite arm.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Anterior Deltoid, Latissimus Dorsi, Pectoralis Minor, Pectoralis Major Clavicular Head.