Side-Lying Windmill
Side-Lying Windmill is a unilateral mobility exercise training the shoulder and thoracic spine across the transverse plane, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Transverse
- Equipment
- Bodyweight
- Primary joints
- Shoulder · Thoracic Spine
Demo video
01
How to perform it
- 1Shoulders stacked; bottom leg straight; top leg bent to 90 degrees on roller.
- 2Both arms extended, palms touching each other.
- 3Top arm reaches forward then creates a half circle overhead; eyes follow top hand.
- 4Maintain contact of roller throughout.
02
Training profile
Joints
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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