Lying Shoulder Raised Windshield Wiper

Lying Raised Shoulders Windshield Wiper

1. Starting Position:

   • Lie flat on your back on the exercise mat.

   • Raise your legs so that they are perpendicular to the ground. Keep them straight and together.

   • Lift your shoulders off the ground slightly. Your shoulder blades should be off the mat while your head remains relaxed on the mat.

2. Arm Positioning:

   • Extend your arms out to the sides at shoulder level, palms facing down. This will help stabilize your torso during the movement.

3. Movement:

   • Engage your core and slowly lower your legs to one side while keeping them together. Aim to bring your legs close to the ground without touching it.

   • Hold this position for a brief moment.

   • Return your legs to the center, then lower them to the opposite side.

   • Continue to alternate sides in a controlled motion, mimicking the action of windshield wipers.

4. Breathing:

   • Inhale as you lower your legs to one side.

   • Exhale while returning to the center and lowering to the other side.

5. Repetitions:

   • Aim for 8 to 12 repetitions on each side, focusing on control and form.

6. Modifications:

   • If you find this too challenging, you can keep your knees bent at a 90-degree angle instead of keeping your legs straight.

7. Cool Down:

   • After completing your repetitions, bring your legs back to the center and relax your body on the mat to recover.

Tips

• Keep your movements slow and controlled to maximize the engagement of your core muscles.

• Prevent your lower back from arching by maintaining shoulder elevation and a strong core.