Standing Gate Openers (Frankensteins)

Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing forward or turned slightly outwards, with arms by your sides. Engage your abdominal muscles ("brace") to stabilize your spine. Pull your shoulder blades down and back. Keep your chest lifted; chin parallel to the floor, and weight resting over your heels.

Step 2

Shift your weight to your left leg and lift your right knee up toward your chest. Maintaining this leg position, bring your right leg across your body so your right knee crosses your left leg. Keep your left leg and hip stable. Do not allow any rotation in the left hip. Make sure to keep the right knee up and level with the hips. The right toes may point slightly.

Step 3

Continuing the sequence, bring your right leg back across the body. Allow your right hip to open bringing your right knee toward the right side of the room. Return to starting position.

Step 4

Perform 5-10 repetitions on each side

Keep the abdominals engaged to help stabilize the pelvis and maintain balance.