Build Flexibility with Bending Windmill Stretch

Bending Windmill Stretch

Rep Range

Time Based

Hints

Start standing with your feet wider than hip-width apart, toes pointing forward or slightly outwards. Extend your arms out to your sides at shoulder height, keeping them parallel to the ground. Begin the movement by bending at the waist and reaching your right hand towards your left foot while simultaneously rotating your torso and pointing your left fingertips towards the sky. Keep your knees straight, but avoid locking them. As you reach, let your gaze follow your upward-pointing fingers, allowing for a gentle cervical spine stretch. Slowly return to the starting position and repeat on the opposite side.

Common Mistakes

Avoid rounding your back excessively as this can strain the lumbar spine. Instead, aim to keep a flat back while hinging at the hips. It's crucial not to force the movement or reach further than is comfortable, as this can lead to overstretching or injury. Keep the movement controlled, ensuring you're feeling the stretch in your hamstrings and obliques without discomfort.

Breathing

Inhale as you stand tall and prepare for the movement. Exhale slowly as you bend and reach towards the opposite foot. Inhale again as you return to the starting position and repeat on the other side. Ensure your breathing is steady and rhythmic throughout the stretch.

Muscle Focus

Primary Focus Area

Hamstrings