PILATESOLOGY ENCYCLOPEDIA
Kneeling Knee Stretches: Round, Arched, Knees Off, One Leg Variations
LEVEL
Basic (Variations are Intermediate to Advanced)
SETUP
2 Springs, Footbar Up, Headpiece Up
Repetitions
8x, 8x, 10x
Goals & Benefits
- Isolates movement in hips while torso is stabilized
- Stretches feet & calves while strengthening low body
- Works Powerhouse in spinal flexion and extension
- Builds rhythm, dynamics and stamina
Tips & Cues
- To start, sit hips back close to heels
- Connect feet well into shoulder blocks to stretch toes, feet & calves
- Keep a good rhythm throughout
- Maintain tempo during transition from one spinal shape to next
