#Thoracic Windmill

I LOVE variations of the windmill. We use them in my program for shoulder, thoracic spine, core, and hip mobility + stability work in almost every workout. (The half kneeling windmill is also a huge transitional piece of the Turkish get up!) The biggest piece people miss is the shift in the hips. When you don’t do that, you load your lower back, which typically, doesn’t feel good. For more workouts & coaching, head to the 🔗 ïn my bï0 #kettlebellworkout #fitmom #strongback #windmill #kettlebellcoach

How low can you go? Give this half-kneeling windmill sequence a try for some multi-planar hip/thoracic spine mobility and shoulder stability. Start with the beginner level and progress from there.

🚨Open Me Most strength work is sagittal-plane dominant (straight up and down). But real movement requires multi-planar control. This kettlebell windmill → reverse lunge with rotation is a high-value drill because it integrates: Shoulder/scapular stability under overhead load Thoracic spine mobility through controlled rotation Hip mobility + stability in the lunge pattern Core motor control (anti-lateral flexion + anti-rotation) to keep the ribcage stacked Neuromuscular coordination linking upper and lower body through cross-body slings 👉 The result: a single exercise that trains strength, mobility, and dynamic stability at once… a more functional adaptation that carries over to sport and daily movement. Save this one for your accessory block or mobility strength circuits! 🚨Exciting announcement🚨 ***If you’re serious about taking your training to the next level, my new app is dropping in just a few weeks and it’s loaded with full strength programs, mobility work, functional training, anatomical sling exercises, and quick 30-minute DB/KB circuits + nutrition 🤩 And bc I’m so beyond grateful to those of you who have been following along since the beginning… I’m opening an OG list for first dibs on a limited lifetime discount during launch!! If you want in, comment “OG list” below and I’ll DM you the link to sign up 💪🏼

Tight, or stiff, or perhaps pain in your upper back? 🙋🏼‍♀️ We need to prioritize more thoracic spine movement Give this one a try: the t spine windmill Same side hip against wall with goal of keeping hips square throughout Moving arm is not making contact with the wall I like to follow my eyes to my moving arm to keep my head more neutral And I like a relative slower/more controlled tempo 6-10 reps each side is good Make it a part of your pre training warm up Rule 9: Skip a set before you skip your warm up #TWK www.katiesonier.com

A challenging exercise but a staple for us The KB Windmill trains rotational mobility, thoracic stability, and shoulder stability It's a one stop shop for mobility and stability and one that should be in all pickleball players arsenal

These are the exact drills I give to my baseball athletes to loosen up the joints that matter most for throwing: Thoracic spine mobility: sidelying thoracic windmill Shoulder flexibility: shoulder external rotation at 90 degrees flexion with superband Forearm flexibility: quadruped forearm flexor stretch Low back mobility: prone press ups Shoulder mobility: posterior lateral glide with superband and HAC Hip and thoracic spine mobility: pigeon stretch with thoracic spine rotation Chest flexibility: pec floor slides Thoracic spine mobility: long sit thoracic spine rotation Follow me for daily mobility, recovery, and baseball specific rehab tips that actually work.

Highlights of my Accessory work from my session. 🔥 Focusing on shoulders and a bit of Thoracic (windmill) pre/Rehab strengthening exercises. Try and see how well you can control your scapula with the first three movements.

🧠 + 💪 = Smart Strength The half-kneeling kettlebell windmill press is more than a strength move — it’s a neuromuscular coordination powerhouse. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As a physio, I love this exercise for: ✔️ Shoulder joint centration under load ✔️ Thoracic spine mobility in a functional plane ✔️ Lumbopelvic stability via core activation ✔️ Hip mobility with dissociation ✔️ Unilateral load = anti-rotation control (hello, obliques!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Great for rehab and performance — especially for overhead athletes or anyone needing better trunk control and shoulder health. 🔁 Quality over quantity. Move well first. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #physiotherapy #kettlebelltraining #windmillpress #shoulderstability #functionalstrength #rehabtoperformance #spinalmobility #corestability #PhysioApproved #movementmatters #physio #movementismedicine

i love me a windmill + i’ve just found my favourite variation ₊˚⊹☆ it was an extra challenge for my shoulder stability + thoracic mobility, so gave me some spicy feedback to work with will you give this a go? #yogawitholive #mobilitytraining #shouldermobility #movementcoach #yogateacher #strengthcoach #onlinecoach

Everyone wants to “stretch their hamstrings”… But most of the time? It’s not short muscles. It’s poor mobility + lack of control. The standing windmill is powerful because it trains: ✨ Hip hinge mechanics ✨ Hamstring length under control ✨ Thoracic rotation ✨ Core stability ✨ Pelvic control ✨ Cross-body coordination It’s mobility + strength + stability in one movement. And when you add control to your mobility? That’s when your body actually keeps the range. If you deal with: • Tight hamstrings • Low back tension • Stiff hips • Poor rotation • Feeling “locked up” after sitting Start here. Controlled reps. Slow tempo. Breathe through it. Mobility isn’t about stretching more. It’s about owning your range. Save this & try 6–8 reps per side 👏

Scapulothoracic Stability: Level Expert Long Seated KB Windmill Doing these from the long seated position takes the ability to shift though the pelvis and lower body out of the equation. That leaves only thoracic rotation and scapular stability on the chopping block. Keep in mind that this is a movement to maintain a high level of ROM and stability, not one to train it. If you can’t maintain these positions then break them into isolated portions of scapular upward rotation and thoracic rotation to increase your capacity in each. Then as the capacity increases, slowly increase complexity as long as execution is at a high level.

One Movement to improve shoulder, hip, and spine mobility… The Half-Kneeling Windmill! Strengthens your shoulders, improves thoracic rotation, enhances hip stability, and builds core strength, all while boosting your balance and coordination. Add it to your warm-up or as part of your training 2-3 times a week for better mobility and control. Simple, effective, and game-changing!