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.
