Selected Exercise
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THORACIC WINDMILLS, HALF-KNEEL AGAINST FOAM ROLL Half-kneel next to wall, tall from top of head to down-knee. Use a pillow underneath knee for comfort. Place a foam roll, basketball, or 1-2 folded pillows between up-knee and wall. Hold arms out, with both closed hands. Tense upper body and abdominals, especially the farther side from the wall. Open up hand next to wall, spreading fingers. Move arm in an arc, rotating it, turning open palm towards the wall. Follow open palm with eyes, and try not to touch wall. Go as far as you can, form a "T", if possible. Keep the tension between the up-leg and wall, and the opposite ribcage and arm. Hold 10 seconds, and slowly return to start position. Maintain a steady, breathing pattern. **If you're touching the wall, reposition yourself further away. Add other items between the up-leg and the wall as needed.
Reps
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Hold
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1 Second
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1 Minute
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Duration
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60 Seconds
90 Seconds
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Complete
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Perform
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Time(s)
a Day
a Week
an Hour
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Created - Sep 14th, 2020
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Exercise Created By
Ernest H. Bautista
