Chair Seated Windmill
Improve flexibility with the Chair Seated Windmill! Gently stretch your core and sides from the comfort of a chair.
The Chair Seated Windmill mainly works the back and core, with help from the traps. You'll need: chair.
Required Equipment
Chair Seated Windmill Muscles Worked
Primary
Lats (latissimus dorsi); Obliques
Secondary
Abdominals (rectus abdominis); Upper Traps (trapezius, upper fibers)
Chair Seated Windmill Variations and Alternatives
How to do the Chair Seated Windmill
Sitting Windmill on Chair
Equipment: None needed, just a sturdy chair.
Positioning:
Sit on the edge of a sturdy chair with your feet flat on the ground, hip-width apart.
Keep your back straight and your core engaged.
Raise your arms overhead, reaching towards the ceiling.
Movement Instructions:
Starting Position: Sit upright with arms extended straight above your head.
Windmill Motion: Slowly lean to one side while lowering one arm towards the floor, allowing your body to bend at the waist. Keep the raised arm extended over your head.
Return to Center: After reaching as far as comfortable, return to the starting position, raising your arm back overhead.
Repeat on the Other Side: Lean to the opposite side, lowering the other arm while keeping the other raised. Ensure that your movement is controlled.
Repetitions: Perform 10-15 repetitions on each side, taking your time to maintain form and stretch.
Breathing: Inhale as you raise your arms and exhale as you lean to the side.
Tips:
Focus on the stretch in your side and be mindful of not straining.
Keep your movements fluid; avoid bouncing.
If you feel any discomfort, ease off the range of motion.
Chair Seated Windmill FAQs
What muscles does the Chair Seated Windmill work?
The Chair Seated Windmill mainly works the back and core, with help from the traps. The main muscles are the latissimus dorsi and obliques.
What equipment do you need for the Chair Seated Windmill?
Chair.
What are some Chair Seated Windmill variations and alternatives?
Similar exercises include the Chair Diagonal Reach, Chair Lat Stretch, Chair Open-Up and Alternating Chair Seated Thoracic Rotation.
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