This video is a short routine focused on Pilates for Low Back Pain. Perfect for novice and beginner Pilates people looking for a self-care routine to do at home. Share it with family and friends who might find it helpful!
Well, as you head into Intermediate III Mat, you may want to remind yourself that refinement and transitions are all-important at this point. You’ve nailed the basics, but don’t let familiarity create sloppiness. Siix new exercises are added from the previous level whcih allow you to come to your edge with precision and accuracy. Devise new ways to stay engaged and focused and create your own Pilates alchemy as you reach for the moon. Stay present in your body and mind the rest will follow! You really are a pioneer you know!
Alright, I am fairly certain we can all agree that Knees Off is an exercise that’s difficult to both do and to teach and one that most people love to hate. Why? Because it’s strenuous, easy as heck to cheat on, and (in my opinion) often misunderstood. That said, we shouldn’t avoid it just because it’s hard. The Knee Stretch Series as a whole is a wonderful study of how to hold the body still while the legs are moving and Knees Off in particular carries with it an even greater challenge due to the fact that the body weight is lifted up. Let’s dig in and take a closer look.
We’ll start by putting the exercise in context of the order. The Knees Off is part of the Knee Stretch Series and is one of the “heart and soul” exercises in the system. It comes toward end of the reformer order, just before Running. The “series” is made up of three exercises: Round, Flat or Arched, and Knees Off. At this stage of the workout, the body has been taken through several positions, in varying relationships to gravity and it’s the last major effort called for before we cool down.
The most important part of Knees Off is finding and maintaining a connection with the 2-way stretch in this very challenging position. If you’re new to this concept it’s a powerful, yet simple way to feel where your legs and arms are moving from and connecting with that feeling throughout any movement. The arms reaching from the back ribs and the legs reaching in opposition from the lower back. If you can keep your attention and focus on that connection this exercise is much easier.
Let’s analyze and look at the position.
The starting position is the same as the Knee Stretches – Round Back. The hips are close to the heels, about 8 or so inches, the spine is round; the tail under and the eyes are looking into the body. The arm angle from the shoulder ideally stays the same throughout the entire exercise without the head or shoulders moving forward.
Clear, professionally recorded audio instructions are well-paced so you can easily follow along and learn how to correctly work from day one. Practice at home, on the road, or at your favorite Pilates studio, maybe even as part of a full Pilates equipment workout. You can fit in a quick session almost everyday and be on your way to a stronger, leaner, healthier you.