Knee Stretches exercises

Note: This might not be ideal for some back or knee injuries. Contact me for questions.

In a Pilates studio, in-person, on the reformer, you may come near the end of your reformer workout with knee stretches. There are variations of this. Most common are the round and arched versions.

Let’s practice both round and arched at home using your foam roller.

Setup: Place your Pilates mat on the floor. Place your foam roller on top of your Pilates mat. Place your knees on top of the foam roller, and your hands on the mat under your shoulders.

Movement: Press into your hands, and lift your belly. There are 2 exercises listed below.

Round:

Round your spine from tailbone to the top of the head, keep the back of the ribs lifting up to the sky, keep the spine still, as you pull both knees towards your armpits, and push shins back until the knees arrive on top of the foam roller. Repeat 5-10x.

Arched:

Keep your tailbone from the Round shape above, and only arch your upper back. Close the lower ribs, keep the spine still, as you pull both knees towards your armpits, and push shies back until the knees arrive on top of the foam roller. Repeat 5-10x.

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