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Back · Mobility

Lumbar Windmill Mobilization

Lumbar windmill mobilization, 3 sets, 8 repetitions per side

Illustration of the Lumbar Windmill Mobilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 on each side

Description: Standing position, keep your pelvis stable and your spine in a neutral position. Activate your abdominal muscles, then perform a controlled rotational movement of the trunk to one side, like a windmill, without moving the pelvis. Slowly return to the starting position while maintaining control of the trunk and pelvis.

Tips: Keep your abdomen engaged to protect your back and avoid compensation at the pelvis. Perform the movement slowly to feel the lumbar mobility clearly.

Progression: Gradually increase the number of repetitions or the speed of the movement as you master the technique.

At a glance

Goal
Mobility
Level
Beginner
Equipment
None
Starting position
Standing, neutral spine, stable pelvis
Clinical goal
Improve lumbar mobility and trunk stability
Also known as
controlled lumbar rotation, trunk windmill mobilization, standing trunk rotation

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.