Thoracic spine
Side Lying Windmill
Open the front of the ribcage and the top shoulder without dumping into the low back.
5 slow arcs per side
Floor
Why we use it
A long, slow arm arc opens the chest and the top shoulder without folding the low back.
Start here
Lie on your side. Knees stacked. Top arm draws a long arc along the floor from the hip, over the head, to the other side.
How to
- 1Lie on your side. Knees stacked.
- 2Draw the top arm in a long arc along the floor — from the hip, over the head, toward the other side.
- 3Eyes follow the hand. If the top hip rolls back, make the arc smaller.
Feel for
A sweep through the chest. Knees stay heavy on the floor.
Breathing
Breathe out as the arm passes over the head.
Do this
- — Let the eyes follow the hand.
- — Keep the knees heavy. If they lift, make the arc smaller.
- — Breathe out as the arm passes overhead.
Common mistakes
- — The top hip rolling back to buy range.
- — Rushing the sticky part behind the head.
Regression · Progression
Easier: Stop at the ceiling.
Harder: Pause for 2 breaths where the chest feels tightest.