To Perform the Windshield Wiper Stretch:

1. Begin lying on your back with the legs fully extended and your toes pointing towards the ceiling (figure 1).
   
   
2. From this position, externally rotate the legs so that the feet are pointing away from each other and hold this position for 1-2 seconds (figure 2).
   
   
3. Next, internally rotate the legs so the feet are pointing toward each other and hold for 1-2 seconds (figure 3).
   
   
4. NOTE: Although you are moving the feet in and out, this flexibility exercise is designed to promote rotational mobility at the hips. Therefore, try to concentrate on rotating the entire leg, and initiating this motion using the muscles of the hips.
   
   
5. Repeat this motion 10 times.
   
   

Figure 1

Figure 3