FDM Flipbook

Movement: Active Isolated Mobility
Exercise 5: Intermediate
Side-Lying Windmill
Objective:
Increase Thoracic/Spiral and Functional Line Mobility
Primary Movement: Thoracic and GH Rotation
Primary Motion Plane: Transverse Plane
Sets and Repetitions: 1-2 sets / 5-10 repetitions per side
• Movement Description:
• Begin in a side-lying position on your right with the spine long and the knees and hips stacked at 90 degree flexion each.
• Place the right hand on the lateral distal attachment of the IT Band of the left leg with moderate pressure. A small
head support may be used as needed.
• Place the left palm on top of the FD.
• Keeping a fully extended arm, maintain constant easy pressure down on the FD while rotating it overhead and
around 180 degrees. Allow the palm to rotate from palm down to palm up at the end of the range of motion.
• Your eyes, head and torso should rotate while keeping the hips and legs stacked throughout the movement.
Slowly return to the starting position.
Discontinue the movement, if any pain in the back or shoulder is felt.
• Realign your posture and attempt again. Should pain persist, discontinue and discuss with a fitness professional.
• Foundation Movement:
• Limit range of motion to not rotate completely around
• Progressions:
Only have the top leg flexed and the bottom leg straight
• Place the medial knee on the floor of the flexed leg
Notes:
5
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