The Side Lying Windmill is a dynamic exercise that focuses on thoracic extension and rotation, and helps mobilise your shoulders and upper back.

Start by lying on one side with arms outstretched in front of you and your leg underneath straight with your leg on top bent at 90 degrees at the hip and knee. With your top arm, trace a semi circle on the floor before returning to the starting position. Move slowly and with control, you should feel a deep stretch at the top part of the semi circle.

Repeat 4-5 times before changing sides.