Don’t let your hands go out too wide on the dowel, rather, think about keeping them somewhat above your elbows. Think about tucking your elbows in and packing your shoulder blades. Grab a dowel or piece of PVC pipe (old push-broom handles work great for this) and place it across the shoulders as pictured. As Coach John says, “where you feel this movement often indicates where your body is having issues.” It’s also a great indicator for other areas that are or eventually may become a problem, such as tight pecs, tight or inactive hamstrings, and tight lats. The Windmill Stretch does just that by opening up the hips (great for those who sit a lot), and increasing mobility in the mid-back/thoracic spine (great for those who sit over a computer all day or are constantly looking down at their phones). In other words, they have to do a lot of good things in a short amount of time. Coach John focuses on exercises that get you the most bang for your buck.
I was first introduced to the Windmill Stretch by strength coach and author Dan John, who likes to use a “minimalist” approach to flexibility and mobility work. This correlates to performing much better in my daily workouts and having a body that feels much better.
Over the past couple of years, however, I’ve taken a different approach when it comes to stretching/flexibility and focus more so on mobility and how I can improve my overall movement.
Most people cringe when they think of stretching and, I’m the first to admit, I even fall into that category. While this is more of a stretching-type exercise, it also goes a long way in improving overall mobility and is a great way to self-assess your own movement on a daily basis. Now that you’ve mastered Squats and Pushups, let’s focus on the Windmill Stretch.
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