Supine Windshield Wipers

Description

How to Do Supine Windshield Wipers

1. 1
   Setup

   Lie on your back with your knees bent, feet flat on the floor, and arms extended out to your sides at shoulder height, palms facing up.

2. 2
   Setup

   Ensure your lower back is gently pressed towards the floor and your core is lightly engaged.

3. 3

   Lift your feet off the floor, keeping your knees bent at approximately a 90-degree angle, so your shins are parallel to the floor.

4. 4

   Slowly lower both knees together to one side, allowing your hips to rotate while keeping both shoulders firmly on the floor.

5. 5

   Inhale as you return your knees to the center, then exhale as you slowly lower them to the opposite side, maintaining control throughout the movement.

6. 6

   Continue alternating sides, moving through a comfortable range of motion, focusing on the rotation in your hips and spine.

Tips

• Focus on controlled hip internal and external rotation, allowing your pelvis to lift slightly but keeping your upper back and shoulders grounded.
• Initiate the movement from your core and hips, rather than just letting gravity drop your legs, to maximize the mobility benefits.
• Match your breath to the movement: exhale as your knees descend to the side, and inhale as you bring them back to the center.
• Adjust the depth of the movement based on your current flexibility; it's more important to maintain control than to force a deep stretch.

Common Mistakes

• ×Rushing the movement and using momentum rather than muscle control reduces the effectiveness of the stretch; slow down and move deliberately.
• ×Lifting your shoulders off the floor indicates you're over-rotating; keep your upper back flat on the ground to isolate the hip and spinal rotation.
• ×Arching your lower back excessively as you rotate can strain your spine; maintain a gentle core engagement to protect your lumbar region.