Gate Rock Stretch
Loosen tight hips & groins anywhere! The Gate Rock Stretch improves flexibility with simple, alternating movements.
Muscle Groups
Primary
Secondary
Instructions
Gate Rock Stretching
1. Equipment Needed: None. This exercise can be done anywhere.
2. Starting Position:
- Begin in a tabletop position on the floor. Your hands should be directly under your shoulders, and your knees under your hips.
3. Movement Instructions:
- From the tabletop position, shift your weight slightly forward.
- As you exhale, bring your right foot forward towards your right hand, placing it flat on the ground.
- Ensure your knee is aligned over your ankle.
- While keeping your back leg extended, lower your hips towards the floor to deepen the stretch.
- You will feel a stretch in your hip and groin area.
4. Transition:
- Inhale as you return to the starting tabletop position.
- Repeat the movement on the left side by bringing your left foot forward towards your left hand and following the same steps.
5. Repetitions:
- Continue alternating sides for 5-10 repetitions on each side, holding each position for a few breaths to enhance the stretch.
6. Tips:
- Keep your core engaged and back straight throughout the movement.
- If you feel discomfort in your knees or hips, adjust your positioning or skip this exercise.
- Focus on your breathing, inhaling deeply and exhaling as you move into each stretch.