Windshield wipers are a simple, gentle mobility drill I give patients to help reduce low back stiffness and restore clean rotational movement. This exercise works well for general tightness, morning stiffness, or days when your back just feels “stuck” and needs to reset.

How to Perform It:

• Lie on your back with your knees bent and feet flat

• Keep your shoulders relaxed against the floor

• Let both knees slowly drop side to side

• Only move within a comfortable, pain-free range

• Breathe normally and allow the low back to unwind

Common Mistakes to Avoid:

• Forcing the knees too far

• Rushing the movement

• Holding your breath

• Lifting your shoulders off the ground

Recommended Dosage:

• 10–15 slow reps each direction

• 1–2 sets as needed throughout the day

This exercise is part of the movement-based approach we take at Mountain Movement Chiropractic in Spearfish, SD. If you’re a patient of Dr. Zach Hansen, use this as directed in your care plan to support better mobility and long-term low back health.