Pilates Knee Stretches on the Roller - part of the women's fitness video series by GeoBeats.
Hi, I am Charlotte and this is Alice, and we are here at Streamline Pilates studio in Brooklyn Heights, New York. We are going to do an exercise that is traditionally done on the reformer in pilates using the foam roller. This exercise is called Knee Stretch.
So your are going to start off on your hands and knees. Your shins are resting gently on the roller and you want your hands about shoulder distance apart with your chest lifting up into your body. Think of the muscles in your arms hugging up into your shoulders so that you don't put too much pressure into your wrists.
From there keep that lift and lets round your lower back. Scooping your belly button back towards your spine, curling your tail bone under and keeping those chest lifted. You are going to lift your knees up off the mat. Inhale, straighten your legs out and exhale, bend your knees in, tuck them back in. Inhale press it out and exhale tuck it back in.
You don't have to straighten your legs all the way out. You want to emphasize that tuck in scooping your stomach, keeping that lower back round and you are going to do 6 or 8 of these. Think of, you are going to scoop your stomach so much that you are going to lift your shins up off of the roll and hardly even press those shins into the roll.
And relax, and bend your knees and rest. Stretch back in a child's pose if that feels good. Take a little stretch to get ready for the next exercise.