Windmill Rotate

A simple however effective exercise that can be performed by most people throughout the day.

Begin in an upright-seated position, on the center of the Swiss Ball, with both arms extended out to your sides.

Exhale and slowly lower one hand down to your opposite foot aiming to keep a straight line through both arms.

Inhale and lift back up to the initial starting position, then repeat again on the other side.

Focus on keeping the action smooth, working within your own limits in order not to force your hand down in the final phase.

Each lower down and rise back up should take 5 - 8 seconds, avoid momentum as this greatly reduces the effectiveness of the muscles being worked.

Beginners aim for 8 - 10 slow reps each side.

Intermediates and advanced work for 15+ reps each side in order to help warm-up your muscles for more advanced exercises.