Stretch It: Windmill Spinal Twist

If you're looking for a stretching bargain — two stretches for one move — then you will certainly enjoy the Windmill. This spinal-twist-meets-hamstring stretch is great to do after you stretch your hamstrings while tying your shoes. Not only will you feel it in your lower back, but it'll also open your chest, shoulders, and the sides of your torso.


  • Stand in straddle with your legs about three feet apart. Fold forward and place your hands on the ground.
  • Keeping your spine straight, bring your right hand to your left ankle.
  • Now reach your left arm straight up and let it fall back behind you to open through your chest. Stay like this, or you can wrap your arm around your lower back, bringing your fingertips to hold onto your right inner thigh.
  • Hold for 30 seconds and then switch sides.
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