Open close gate exercise

Primary muscles: Core, glutes, outer thighs Secondary muscles: Inner thighs, quads Equipment: No equipment.

I'm Natalie. And today, Veritas Health is going to show you the gait stretch to help prevent hip and groin pain. To do this stretch, you'll start with your feet about hip width apart. You'll then shift your weight to one side, and lift your knee up and away from your body. You'll then bring your knee back in towards your body like you're opening and closing a gate. I'm going to do this 10 times on each side. You can then switch to the other side.

Open close gate exercise

This move involves opening and closing the "gates" of your hips, which means pulling your knee up, rotating it out and down, then doing it all in reverse to close that gate. This makes the stretch a "huge component in stability and properly firing hip rotators to help keep your knees in alignment," she says. Austin Martinez, director of education at StretchLab , adds that the gate opener is a great go-to dynamic warmup because of how it "integrates the muscles around your hips. To do it properly, start with your feet hip-width apart, and transfer your weight to your right side. Lift your left knee up and across your body to hip height or higher, then abduct to the left, opening your hip as far as you can without over-stretching—this opens the gate. Then reverse the motion, adducting the leg in and back to starting position to close that gate. Happy hips, here you come. Also good to do pre-workout are this upper body stretch before arm exercises, and these core stretches before you get that ab work in. Your official excuse to add "OOD" ahem, out of doors to your cal. Become an Insider. Search Search Button. Fitness Active Recovery.

You can add the gate opener to any dynamic warm-up routine or perform it individually. This move involves opening and closing the "gates" of your hips, which means pulling your knee up, rotating it out and down, then doing it all in reverse to close that gate. This is especially important if you deal with any back pain or feel tightness in your lower back and hip open close gate exercise after sitting for an extended period of time.

Proper Form, Variations, and Common Mistakes. Also Known As: Standing gate opener, opening and closing the gate, gate swings, Frankensteins. Targets: Adductors, abductors, gluteus medius, gluteus maximus, quadriceps, psoas, and abdominal muscles. Equipment Needed: None, just your body. Level: Intermediate. The gate opener is an intermediate level bodyweight exercise that targets the muscles in your lower body, pelvis, and core region. When done correctly, it also allows you to work on balance and overall stability.

This move involves opening and closing the "gates" of your hips, which means pulling your knee up, rotating it out and down, then doing it all in reverse to close that gate. This makes the stretch a "huge component in stability and properly firing hip rotators to help keep your knees in alignment," she says. Austin Martinez, director of education at StretchLab , adds that the gate opener is a great go-to dynamic warmup because of how it "integrates the muscles around your hips. To do it properly, start with your feet hip-width apart, and transfer your weight to your right side. Lift your left knee up and across your body to hip height or higher, then abduct to the left, opening your hip as far as you can without over-stretching—this opens the gate. Then reverse the motion, adducting the leg in and back to starting position to close that gate. Happy hips, here you come.

Open close gate exercise

Proper Form, Variations, and Common Mistakes. Also Known As: Standing gate opener, opening and closing the gate, gate swings, Frankensteins. Targets: Adductors, abductors, gluteus medius, gluteus maximus, quadriceps, psoas, and abdominal muscles. Equipment Needed: None, just your body. Level: Intermediate.

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This makes the stretch a "huge component in stability and properly firing hip rotators to help keep your knees in alignment," she says. Remember, if you need help balancing on one foot, you can always use the wall or another sturdy item for support. Popular Videos Effect of lower extremity stretching exercises on balance in geriatric population. Please wait a moment Natalie Ullrich is a physical therapist specializing in orthopedic and sports medicine at Plymouth Physical Therapy Specialists. To calculate the number of calories burned doing the standing open the gate, enter your weight and the duration of the exercise:. Looking For Something? If you spend a significant amount of time sitting during the day , performing the gate opener allows you to wake-up your hips, and more specifically, activate the psoas muscles. Content is reviewed before publication and upon substantial updates.

Primary muscles: Core, glutes, outer thighs Secondary muscles: Inner thighs, quads Equipment: No equipment. Stand with your feet hip-width apart and place your hands at the waist. Lift your left knee up to waist level and then move it out to the side.

Meet Our Review Board. Also Known As: Standing gate opener, opening and closing the gate, gate swings, Frankensteins. If it is hard to balance on one leg, you can modify this by having a hand on a chair or a wall for some balance. Sports Health. Leave a Reply Cancel reply You must be logged in to post a comment. The power, stability, and support generated from these muscles will help you move quicker and protect your lower back from injury. When done correctly, it also allows you to work on balance and overall stability. Non-specific chronic low back pain and physical activity: A comparison of postural control and hip muscle isometric strength: A cross-sectional study. Natalie Ullrich is a physical therapist specializing in orthopedic and sports medicine at Plymouth Physical Therapy Specialists. Within that stretching sesh, I always have to spend extra time mobilizing my hips with hip flexor stretches , since desk-chair-sitting doesn't exactly leave me prepped and ready for a run. Sara Lindberg. Table of Contents.