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Reformer Reverse Knee Stretch

IntermediateStrengthTier T2

A kneeling move on a Pilates reformer. You kneel on the carriage with hands on the runners and knees against the shoulder pads, then draw your knees toward your hands while your torso stays still.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Start kneeling.
  1. A woman kneels on the reformer carriage facing the pulley end, her knees against the shoulder pads, her hands gripping the aluminium runners beside the carriage, torso upright and still.

    Step 1 of 5

    Kneel on the carriage facing the pulley end, put your hands on the aluminium runners beside the carriage and your knees against the shoulder pads.

  2. The woman holds the kneeling setup on the inhale, torso upright and still, knees against the shoulder pads, hands on the runners, the carriage not yet moved.

    Step 2 of 5

    Inhale to prepare, holding your torso still and upright before the draw.

  3. The woman has drawn her knees toward her hands on the exhale, the carriage slid along its frame toward her, her hips flexed and abdominals drawn in while her torso stays upright and still.

    Step 3 of 5

    Exhale and draw your knees toward your hands so the carriage slides - keep your torso still.

  4. The woman rides the carriage back to its start position on the inhale, her knees still against the shoulder pads, her torso upright and still, the hips easing open again.

    Step 4 of 5

    Inhale and let the carriage return to the start position with control.

  5. A woman kneels on the reformer carriage facing the pulley end, her knees against the shoulder pads, her hands gripping the aluminium runners beside the carriage, torso upright and still.

    Step 5 of 5

    Kneel on the carriage facing the pulley end, put your hands on the aluminium runners beside the carriage and your knees against the shoulder pads.

Breathing

  • Inhale to prepare; exhale to draw the knees toward the hands while keeping the torso still; inhale to return to the start.

Safety Information

Caution: check with your clinician first if you have a hip problem. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.