1. Different Variations
You can choose from two basic variations of the windshield wiper exercise. Both strengthen the back, but one is a bit more difficult and requires more muscle strength than the other. The yoga windshield wiper is a milder, easier form than the one you see practiced in the gym by seasoned bodybuilders. Even though the exercise, done slowly, is basically a stretch for the back muscles, don't forget to do warm-up stretches first.
2. Stretch It Again
An abdominal stretch warm-up is excellent, as is the side stretch. Get on all fours and push your hips down into the mat as you keep your head up and arms straight. Suck in your abdomen when you raise your hips and arch your back. Push your bottom in the air as you lower your head and walk your arms forward until they are straight. Suck in the abdomen when you raise up and arch your back. Do the side stretch by extending the arms to the side keeping them even with one another. Make your body a single unit as you lower one arm while you bend to that side and raise the other. Do the same on the other side.
3. A Healing Back Exercise
Begin the exercise sitting with your knees bent and feet wide apart on the floor in front of you. Slowly lower your upper torso to a lying position, knees still in the air. Keep your arms are at the side as your abdomen does most of the work to gently lower the body to the ground. Once your head is on the ground, allow the bent knees to go slowly to one side until they lay on the ground, one atop the other. If you have problems getting the top leg down, lift the foot from the leg underneath and place it on the knee. The hips should be flat to the mat. The release and stretch of the back feels great as the exercise proceeds.
4. Gym Time
Lay on your back with the arms perpendicular to the body and straight. Lift the legs to a 70-degree angle and point them straight up. Lower the legs to one side almost to the floor, maintaining the 70-degree angle of the legs. Don't let them touch the floor but lift them and bring them straight up to lower to the other side. The action resembles the blades of a windshield wiper. This is great for the abs, especially the obliques. It also builds flexibility.
5. Tough Variations
You can hold weights, add leg weights or even do the wiper hanging for a greater challenge. These are just some great variations to keep you interested and fit.
