# Supine knee windshield wipers   [supine_windshield_wipers]

Lying down, let both knees sway slowly side to side.

Duration: 120s   Transition in: 15s   Intensity: 1
Energy: very_low-moderate   Position: floor -> floor
Props: mat
Modality: mobility
Goals: hips, lower_back, relaxation
Body regions: hips, lower_back
Scores  morning 0.5  evening 0.9  low-energy 1

Spoken instruction:
Lie on your back with your knees bent and feet on the floor, a little wider than your hips. Let both knees drift slowly to one side, only as far as feels easy, then float them back through center to the other side. Keep your shoulders relaxed on the floor and your breath slow.

Safety notes:
- Keep the movement small if your lower back is sensitive.