Exercise 9 of 12

Gate Pose

Copy a prompt for ChatGPT

Paste this into ChatGPT (or Gemini/Claude) so it understands it can explain this exercise, start a timer, set a reminder, or log it complete.

I'm sharing an exercise from my wellness program: "Gate Pose" — https://completewellness.pages.dev/g/wellness-i/e/09-gate-pose

Full program: https://completewellness.pages.dev/g/wellness-i/llms.txt

You can help me by:
1. Explaining how to do this exercise correctly.
2. Starting a timer for it.
3. Setting a reminder to do it.
4. Logging it as complete.

For actions 2-4, use the demo patient token: demo-patient-01.

Category: Stretch
Body part: Low Back
Rehab level: Beginner
Equipment: No equipment

Muscles

latissimus dorsi
oblique internal/external

Purpose

Correct imbalances and restore function.

Benefit

Increases flexibility and improves joint range of motion.

Gate Pose movement or finishing position — Movement / finishing position

Starting position

Beginning in a kneeling stance, extend one leg laterally and rest the same side arm on that leg while extending the other arm overhead and leaning toward the side of the extended leg.

Movement

Slowly lean towards the other side, lowering the overhead arm to the floor and bringing the other arm overhead, now leaning towards the opposite side.

If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.

Prescription

Sets	Reps	Hold	Rest	Frequency
1	3	30 sec	—	Daily

A timer and counter will walk you through each set.

Gate Pose

Muscles

Purpose

Benefit

Starting position

Movement

Prescription

Exercise complete