Windshield-Wiper Twist

How to do it

Lie on your back with the knees bent and the feet planted a little wider than the hips. Keeping the knees together, let them drop to one side like a pair of windshield wipers, then flow them across to the other side. Pace the sway with the breath — one side per exhale — and let the shoulders stay heavy on the mat as the pelvis rotates underneath. It is a continuous, gentle motion, not a held twist.

Why it's good for runners

It mobilizes the lower spine and wrings out the hips through rotation — the transverse-plane motion running quietly neglects. As a flowing movement it warms and frees the low back without forcing a deep static twist.

Common mistakes

Don't let the knees fall so far that one shoulder peels off the floor — keep both shoulders grounded so the rotation stays in the spine and hips. Keep the pace easy; this is a release, not a stretch to push.