Quixotic Stretching - The Windmill

The Windmill is a phenomenal exercise that serves as a shoulder and hamstring warmup, and a flexibility assessment tool.  The Windmill is part of the daily KINETICOACH warmup and, when done frequently, contributes to hamstring, shoulder, calf and hip flexibility.  Don't use weight until you have full range of motion (hand touches the ground with top arm straight and legs straight). When adding weight, start extremely light (5 lbs at most), and only add weight if you can maintain control throughout the range of motion.

Only descend to a point where you can still maintain straight legs.  It may take several months to reach full range of motion.  Rotate the top arm without letting that shoulder roll forward.  If you feel your upper back rounding, then you're likely rolling the shoulder forward.  

In addition to the daily warmup, the KINETICOACH Custom Workout Builder often use the Windmill during "Stressed & Tired" workouts or when you've selected "Increase Flexibility" as one of your goals in your Profile.

The Windmill is one of 140+ exercises with professional tutorials in the KINETICOACH demo library and on the KINETICOACH YouTube Channel


KINETICOACH is the best fitness App for travel, vacation, and home.  It was developed by business travelers and fitness professionals with more than 30 years of personal coaching experience and decades using hotel gyms.