Windmills - What's the benefit?
- Thread starter MelanieC
- Start date
catwoman7631
Cathlete
When I do them, I feel it in my shoulders, back and core. There's also a balance element to the move for me.
~Elsie
Cathlete
I might be mistaken, but I've seen windmill as something inspired or taken from Iyengar yoga. As already stated it works the obliques, back & stabilizes the shoulders, ribs and hips. In yoga it is used to relieve gastritis among other things and is inadvisable (according to Iyengar) for anyone with disc issues. I would suggest trying Trikonasana/Triangle pose up against the wall if you are new to this move to get the alignment right to later 'graduate' to windmill with no weight and then to windmill with weights. You can also experiment with holding one weight in the lower hand only, or upper, or both. Because I have a issues with my right shoulder, I just hold a weight in the lower hand - never in the elevated/top hand. The angle just doesn't work for me.
nckfitheart2009
Cathlete
Interesting topic! I love when such question pop up to pick brains
I love this move for the challenge it put on all deltoid muscles. For me I feel I need to isolate my delt --- Tension.
Shoulders are worked isometrically. What I also like is the to let my hip,pulling lower abs do the hinging travelling up and down .
Visualise the hip socket
, it stays put while the torso is flexing laterally.Because I welcome as much stretching as possible, I get a nice leg stretching while travelling up and down.
I always make sure to keep my legs stiff
Oh I did not mention stabilizer cause it has already been mentioned in previous posts.
I love moving while challenging stabilizers to stay put LOL
Lower abs work hard
Last edited:
dawn9222
Cathlete
I might be mistaken, but I've seen windmill as something inspired or taken from Iyengar yoga. As already stated it works the obliques, back & stabilizes the shoulders, ribs and hips. In yoga it is used to relieve gastritis among other things and is inadvisable (according to Iyengar) for anyone with disc issues. I would suggest trying Trikonasana/Triangle pose up against the wall if you are new to this move to get the alignment right to later 'graduate' to windmill with no weight and then to windmill with weights. You can also experiment with holding one weight in the lower hand only, or upper, or both. Because I have a issues with my right shoulder, I just hold a weight in the lower hand - never in the elevated/top hand. The angle just doesn't work for me.
View attachment 4683
Awesome info, thanks Elsie!! I love this move, but have had a L5 disc bulge in the past.. so sometimes I skip this move, maybe I shouldn't be doing it all anymore.. I do like how it works my obliques tho
Beth-B-Fit
Cathlete
It's a weird move for me to do. It almost feels like I have to put my hip out of joint to do it. Is this how it is for everyone?
Beth
Beth
nckfitheart2009
Cathlete
Same for me here. It does not feel out of joint at all. lower abs pull, initiate the move and
both torso and hip follow. It is all in the guts
Beth-B-Fit
Cathlete
Same for me here. It does not feel out of joint at all. lower abs pull, initiate the move and
both torso and hip follow. It is all in the guts
Thanks!
~Elsie
Cathlete
Beth-B-Fit, how tight is your piriformis? It may feel somewhat out of joint during lateral moves due to this. Just a possibility. There is, I think, something of a 'jutting' motion.
Beth-B-Fit
Cathlete
I know it gets tight because I have to do the pigeon stretch for quite a while after workouts. Maybe that is it. I usually just end up doing the side bends with heavy weights instead of the windmill. If something doesn't feel quite right I modify to avoid injury! Listening to my body has really helped in that area!Beth-B-Fit, how tight is your piriformis? It may feel somewhat out of joint during lateral moves due to this. Just a possibility. There is, I think, something of a 'jutting' motion.
Thanks,
Beth
