Articulation/stretch: open/close the gate

I actually picked this exercise up from school, where it was part of a warm up in PE lessons. Good for getting the hips, pelvis, and lower back moving; as well as giving a gentle stretch to the thigh muscles.

I find this exercise is good for SIJ problems. It’s a similar movement as one legged knee hugs, but better for doing throughout the day as you don’t need to lie down.

  1. Keeping one foot solidly planted, lift the other one in front of you with your knee bent, then take it out to the side and touch it to the floor.
  2. Reverse the movement, bringing the leg up to your side, then bring it back to the middle and stand evenly on both feet.
  3. Repeat with the other leg.

The hardest part of starting an exercise program can be integrating it into daily life. Because this one is so quick and easy, it can fit quite nicely into the times during the day that you find yourself waiting. Standing in the kitchen waiting for the kettle to boil is a time we tend not to utilise, but it’s perfect for an exercise like this!

Main muscles targeted: hip adductors.


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