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Reformer Reverse Oblique Knee Stretch

IntermediateStrengthTier T2

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

Targets: Hip
Muscles: Obliques

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

  • Kneel on the carriage facing the pulleys with the knees against the shoulder pads and place both hands on one of the aluminium runners, springs light.
  • Inhale to prepare before the first draw.
  1. A man kneels upright on the reformer carriage facing the pulley end, knees against the shoulder pads, both hands gripping the single right-side aluminium runner.

    Step 1 of 5

    Kneel on the carriage facing the pulleys, knees against the shoulder pads, and place both hands on one of the aluminium runners.

  2. He draws his knees forward toward the pulley end, sliding the carriage, his torso held upright and still, both hands still on the one runner.

    Step 2 of 5

    Exhale and draw the knees toward the pulleys, keeping the torso still.

  3. He holds the knees tucked in close to the pulley end, carriage held, torso upright and still.

    Step 3 of 5

    Hold the knees drawn toward the pulleys with the torso still.

  4. He extends the hips to slide the knees back to the start at the shoulder pads, torso still upright.

    Step 4 of 5

    Inhale and return to the start position, the knees back at the shoulder pads.

  5. A man kneels upright on the reformer carriage facing the pulley end, knees against the shoulder pads, both hands gripping the single right-side aluminium runner.

    Step 5 of 5

    Kneel on the carriage facing the pulleys, knees against the shoulder pads, and place both hands on one of the aluminium runners.

Breathing

  • Inhale to prepare; exhale on the knee draw; inhale on the return.

Safety Information

Caution: check with your clinician first if you have a hip problem. Keep the torso still. 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.