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Exercise handout — move better, feel better.
Gate Pose Kneeling Side Bend
Kneel on a folded blanket with one leg stretched out to the side. Bend sideways over that leg with one hand on the shin and the other arm up over your head. You may feel a gentle stretch along your side and in the inside or back of the straight leg.
Stop if
Come back up to kneeling, lower your arms and rest. Seek advice if it persists or you are unsure.
- Also stop if you notice
- Pain in your knee, hip, back, neck or shoulder, or dizziness.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
1
Sets
30 sec
Reps / Time
15 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Place a folded blanket on a mat and kneel upright on it with your knees under your hips.
- Keep your left knee on the blanket and stretch your right leg straight out to your right, with the right foot flat and the toes pointing forward. Face forward with your hips level.
Step 1 of 3
Kneel on your left knee, right leg straight out to the side, arms out at shoulder height.
Step 2 of 3
Bend sideways over your right leg, right hand on your shin, left arm up and over your head.
Step 3 of 3
Kneel on your left knee, right leg straight out to the side, arms out at shoulder height.
What you should feel
You may feel a gentle stretch along your left side from the hip to the arm, and some stretch along the inside or back of your right leg.
Breathing
- Breathe in as you open your arms and lengthen up, and breathe out as you bend to the side; keep breathing slowly and do not hold your breath.
Safety Information
If you have a knee, hip, back, neck or shoulder problem, or have had recent surgery, ask a health professional before trying this exercise. Kneel on a folded blanket or pad, keep the bend small and slow, and do not push further than a gentle stretch. Stop if you feel pain in your knee, hip, back, neck or shoulder, or feel dizzy. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.