Chair Windmill

What it is

Arms out wide, then turn and reach one hand down toward the opposite foot while the other arm points up.

How to do it

1. Sit tall with feet wide and flat. Arms out to the sides.
2. Turn and fold forward, reaching one hand toward the opposite foot.
3. Let the other arm point up toward the ceiling.
4. Come back up tall and switch sides.

Key tip: Reach toward the foot, not past it. Only go as low as is comfortable.

Who should skip it, and why

• You have osteoporosis or a past spine fracture and have been told to avoid twisting, or you had back surgery in the last few months. Twisting, especially quickly, puts extra load on the bones and discs of the spine.
• You have osteoporosis or a past spine fracture and have been told to avoid bending forward. Repeated rounding forward loads the front of the spinal bones.
• You get dizzy when you bend your head down. Folding forward lowers the head. Keep the reach at knee height.

Easier and harder versions

Easier

Reach for the opposite knee instead of the foot.

Harder

Hold the bottom position for a slow breath.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.