Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Sumo Matawari

BeginnerstretchTier T1

You sit on a mat with your legs straight and as wide apart as feels comfortable. You walk your hands forward along the mat and hinge forward from your hips, as far as feels comfortable.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • 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

  • Start at the wide seated position and hand-walk to the deepened forward fold. Keep holding the reach.
  • Sit on a mat with the legs already extended and spread to a comfortable width before beginning.
  1. A woman sitting on a mat with both legs extended straight and spread wide apart, her torso upright and her hands resting on the mat beside her hips.

    Step 1 of 3

    Sit on the mat with both legs extended straight in front of you, spread as wide apart as feels comfortable, torso upright.

  2. The same woman with both hands walked forward along the mat ahead of her body, her torso hinged forward between her still wide-spread straight legs.

    Step 2 of 3

    Walk both hands forward along the mat, ahead of your body, hinging forward from the hips to stretch as far forward as feels comfortable.

  3. A woman sitting on a mat with both legs extended straight and spread wide apart, her torso upright and her hands resting on the mat beside her hips.

    Step 3 of 3

    Sit on the mat with both legs extended straight in front of you, spread as wide apart as feels comfortable, torso upright.

Safety Information

Opening the legs 180 degrees and leaning forward until the chest touches the ground is not an instructed target; keep the spread and fold in a comfortable, moderate range. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.