The Windmill for Combat Sports

This dynamic stretch does wonders for your range of motion and flexibility, particularly around your trunk and hip areas. If you do sports activities that involve twisting and turning (for example, like tennis, badminton, wrestling and even Brazilian Jiu-Jitsu), you should perform the windmill as a pre-workout warm-up.


  • stand with feet wider than shoulder width apart
  • bend at the trunk
  • place your right hand on your left ankle
  • raise your left arm straight up - your hand should be pointing towards the sky
  • hold the pose for 5 seconds (or 5 deep breaths)
  • rotate your trunk and place your left arm on your right ankle this time
  • point your right arm and hand up towards the sky
  • do this stretch at least 5-10 time, alternating hands each time

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