Knee wipers

Starting position:

Lie down on a mat, stretch your legs forward and bend them at the knees. The knee joints make about a 90˚ angle and your feet and knees are shoulder width apart. Relax your arms alongside your body.

Exercise:

From this position, slowly turn your legs and pelvis, rotating at your trunk to one side, then to the starting position, and then to the opposite side. Inhale when you are in the starting position (centred) and then exhale as you go to the side, and repeat the exercise breathing in again.

Remember:

Pay attention to your body posture, fixing your body core and keeping your pelvis in a neutral position. Avoid over-bending your spine at the waist.

Eliminate engaging shoulder muscles and seek to pull your shoulder blades and shoulders downward.

Take account of your breathing while doing the exercise and do not move in a dynamic way.

Recommendation:

Focus on the correct technique and correct engagement of muscles to get the best results.