Table of Contents:
Knee Folds ⎮An Easy But Effective Pilates Core Strengthening Exercise
Video taken from the channel: Pilates Encyclopedia
Knee Pain Exercises Pilates for Knees
Video taken from the channel: Jessica Valant Pilates
Pilates Knee folds Scissors part 2/3
Video taken from the channel: Rehab My Patient
Pilates Knee folds Scissors part 1
Video taken from the channel: Rehab My Patient
Pilates Mat Exercise Knee Folds
Video taken from the channel: The Body Gallery & Vital 7™ Series: The Art of Personalized Pilates
Pilates Double knee folds
Video taken from the channel: Rehab My Patient
Pilates knee folds exercise basic core exercise for beginners
Video taken from the channel: Pilates Union
How to Do Knee Folds in Pilates Benefits. Learning to allow a deep fold at the hip joint, without disturbing the position of the pelvis, is essential Step-by-Step Instructions. Lie on your back with your knees bent and your feet flat on the floor. Mentally scan your Common Mistakes. Avoid.
Step 1Lie on your back with your pelvis in an neutral position, with your knees bent and feet flat. Step 2Exhale and tighten your abs to lift your right leg straight up to 90 degrees. Step 3Lower.Pilates Mat Exercise Knee Folds Duration: 5:29.
The Body Gallery & Vital 7™ Series: The Art of Personalized Pilates 8,258 views. 5:29.Step 1 Lie on your back with your pelvis in an neutral position, with your knees bent and feet flat.
Step 2 Exhale and tighten your abs to lift your right leg straight up to 90 degrees. Step 3.Step 1 Lie on your back with your pelvis in an neutral position, with your knees bent and feet flat.
Step 2 Exhale and tighten your abs to lift your right leg straight up to 90 degrees.Exhale as you float your right leg to form a right angle with your hip and knee, off the mat. Inhale to hold, and exhale to float your other leg into the same position. Maintain a neutral spine.As you exhale lift one foot off the mat, bringing your knee up towards the body to form a table top position.
Allow the weight of the leg to drop into the hip socket. Inhale as you maintain this.• Allow the weight of your leg to drop down into your hip socket and keep your pelvis neutral. • Breathe in as you hold this position, breathe out, connect your abdominals and slowly return your foot to the floor, keeping the abdominal connection until the foot touches the floor.It can be all so easy to forget the basics of Pilates and getting away from these makes the exercises easier so you get less benefits.
When lifting your legs (for example knee folds) you want to be using your lower abdominals to do the work. If not your lower back will end up compensating, leading to a weak core and over-worked lower back.Pilates Mat Exercise Knee Folds Duration: 5:29. The Body Gallery & Vital 7™ Series: The Art of Personalized Pilates 8,557 views.
5:29.Generally in Pilates you exhale on the hardest part of the exercise when you need the most core strength. 2. Neutral Pelvis. Neutral pelvis is when the pubic bone and hipbones are level and in the same plane. This means that the pelvis is not tucked under (bum under, back into the mat) or tilted back (bum stuck out, larger arch in back.
How to do Pilates Knee Hovers Come onto all 4’s, bringing the shoulders directly over the wrists, hips directly over the knees Press into the floor growing tall through both arms, draw the shoulder blades down the back Tuck the toes under and draw the ribs and low belly in, activating your core.Inhale to prepare and on the exhale push the air out, fully deflate the diaphragm and feel the compression of the transverse abs working. Press into your hands until your triceps kind of fire up, you’ll actually feel your core turn on automatically. When you press into your hands, and feel those triceps kick in a little bit your core activates.In this video you will learn how to do Pilates knee folds on the roller.
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Knee Folds with the Ball is one of our clients’ favorite Pilates home exercises, it helps strengthen the abs, especially the transverse abs which are the deepest abdominals. The transverse abs are the abs everyone talks about to help relieve lower back pain.
List of related literature:
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| from Dynamic Alignment Through Imagery |
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| from Anthropometrica: A Textbook of Body Measurement for Sports and Health Courses |
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| from Clinical Massage in the Healthcare Setting E-Book |
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| from Basic Principles of Classical Ballet |
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| from Natural Bodybuilding |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from Pilates Anatomy |
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| from Clairvoyance for Psychic Empowerment: A Personal Empowerment Book: the Art & Science of “clear Seeing” Past the Illusions of Space & Time & Self-deception |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from Chiropractic Technique E-Book |
74 comments
I’m in P T 2 xs a week and this is by far more challenging, I agree with the 1st one in the set. Remind it to work, Hard to get that one. I want to download!
I just want to thank you Jessica for this video. I’m a fitness instructor and recently have noticed I’ve been getting sore knees, clearly must be from some type of imbalance in what I’m teaching or over-using. I’ve started doing these exercises daily and already am feeling the difference in my knees. THANK YOU:-)
Just completed the stretches and my right knee feels so much better. If course both sides to prevent injury in the left knee. I’m a runner and I may have over worked myself.
You have amazing legs! I will try these exercises-thank you for posting! My knees are double jointed so I’m not supposed to lock my knees…do you think I can do these exercises with a slight bend in the knee and still have it be effective?
This really helped. That last stretch at the end is what I have been having trouble withall of a sudden, my knee wouldn’t bend that way, and I had major pain when I tried to make it. But I could already feel some more flexibility after these workouts.
I think this will help. I would eventually like to be able to do Squats, lunges and burpees.
Dear Jessica, could you please help me with the pain I have at the backside of my knees? Do you recommend cycling on a stationary bike if there’s such a knee condition?
I did feel good with these exercises, but I’m not sure if I should continue doing these for the backside knee ache without your advice.
Thanks, lots of love
Brilliant video…very targeted with clear instruction. I am wondering which muscle you are referring to when tightening your quads. You say it is a little muscle?
As far as I can see this is the best knee-exercise video. These exercises are very good especially when squats are to hurtful for the knee. These exercises feel like instant kneefortifiers. I hope to be able to run soon again. Thanks Jessica
Thank you so much for this video, Jessica! I did the exercises earlier today, and I haven’t felt this comfortable with my knee for a long time! I know I will sleep well tonight because I’m lying in my bed and I don’t feel the usual discomfort and tightness on my knee.
I was taught all of these by my pt about two years ago after my knee surgery. I should have not stop doing them. This video helped me to refresh my memory of exercise steps. Gonna keep doing this tomorrow!
Thank you so much for these exercises! I overstretched my knees doing yoga and started having pain in both knees (one more than the other). I even had to go up and down stairs one at a time to keep the worse one straight. After just a few days I feel much better and can see a day when I take the stairs normally in the future. BTW, I’m back in yoga class and focusing on the ‘strengthening’ rather than the ‘flexibility’.
I injured my knee playing soccer two years ago. I have experienced chronic, yet tolerable pain ever since. My knee is fairly unstable. When I do a qaudset on my left leg, my heel comes totally off the ground like yours does. However, when I do a quadset on my right leg, nothing. What part of my knee might I have injured?
I pulled my hamstring about a week ago. Would this be okay to try?
I love you for that..just got my knee injured by heavy deatlilfting and squad. And then I start more of it in order fix it but shit got bad. Recently by doing you both videos its 97% gone.. Love you
The exercises are nice. When I try to tighten the front of the thigh the knee also gets tightened. Is this ok or should we try to keep the knee relaxed and tighten nay the area above the knees. At present I am not able to do that
Love this video. Thank you for making it. I feel a bit better already.
yes a bit less pain. Thank you. After so much trying to recoup from knee pain; it’s time to begin moving it again. Thanks!!!
Hii from New Zealand, would this help with my bakers cysts?
Thanks.
Hi! My daughter is a dancer and has been experiencing pain below her knee that radiates around the inside to the top of her knee. I feel like if I take her to a doctor, they will just send her to physical therapy so I came to the internet for exercises and found your video. Do you think these exercises will help her? Thank you so much!
Hi Jessica recently came across you, thank you for your channel and methodical demonstrations. This in particular is already helping me with chondromalacia patella. I must ask I’m a swimmer who’s been out of commission for some time now on account of bicep tendinitis; I have full range of motion but its the pain and inflammation, just playing with my daughter in the pool aggravates. Any Pilates recommendations? I briefly scanned your arms section, side planks hurt on that side.
If not for your videos specifically this one I would not be able to continue martial arts training. I am a student of kickboxing and BJJ, both of which require healthy knees. I had no idea if this would help, but within just a few days, the pain almost completely went away. The more consistently I do these, the better my knees get. Thank you so, so much.
Amazing video! You have me more options then physical therapy did
Thank you so much! I’m so happy to find a physical therapist that also does pilates! This is exactly what I need for my knee pain (femoral patella syndrome). The exercises my PT provided didn’t seem to do anything for my quads, but they are not as challenging as your exercises.
Wow! These excersises are so fabulous!!! I love skating, but my knees always hurt very badly when I went but after doing these eccersises for about a week, my knees didn’t bother me one bit!�� Now I can enjoy my favorite sport! Thanks so much!
I think you just cured my knee pain. Your Video was amazing. Thank you so Much!
Is it silly that I feel better doing this only one time! thanks a lot.. I have joint hyperflexibility especially in my knees which causes them to hurt and crack. my dr. gave me the vmo strengthening exercises, but I think these will help with overall stabilisation… how many times do you suggest I do this workout?
I have severe osteoarthritis. Bone on bone they tell me. Pain and clicking but not a candidate for surgery. I have to strengthen the muscles around my knees. Thanks for this instruction!
I didn’t know bridge was good for the knees.Thanks for the video.
Hi this really helped me. I have few doubts though. 1)While doing the bridge and the variationswhat should be the distance of heels from the buttocks should it be close enough that when I strech my arms It should touch my heels. 2)While doing the clamp shells at what angle should I keep my thighs from my torso.
Thank you
Hello Jessica! I’m 54 years old. And I been doing it for 3 weeks now.. I’m starting to see a difference. I’m able to jog now Thank you so much.
These exercises help us to strenghtening our legs too? �� I want to be more flexible.
Such a beautiful lady thank you for the great stretch videos! I am on day 1 with my knee pain from years of skateboarding, I got out of my car an my knee popped an ever since it’s been Painfull when I jump and when I stand up or kneel down
Tha k you, after doing your exercises my poor knees felt so much better.
Great workout. Think I might be getting converted to pilates because this really seems to be helping with my knee pain.
Loved that! You have a great way of explaining and such a pleasant voice:) Also I felt the excercises where just what I was looking for. Will be back for sure!
I’m 36 years old and already suffering from osteoarthritis. I’m constantly in pain. The exercises you did were amazing. I didn’t overwork myself, and was able to perform them fairly well even though I had to pause a few times because my muscles are so weak. I plan on working through this video everyday. Great job, and thank you!!!!
You said you do lots of squats and lunges. Do you do them with heavy weight?
Jessica, thank you so very much! I started to stop this exercise after 1st min because it seemed so simple that I doubted it would help… Boy was I wrong. It really did stop my kneecap from aching! Yesterday was 1st time trying it. I have metal plate around kneecap, so it gives me the blues occasionally. Hmmm, who am I kidding? Daily, but I actually had to take an Alleve 2 days ago. Again, I thank you!
I have just finished doing this routine today for the first time. Loved it. I’ll do it 5 times per week. Regards! Carola
I’m a soccer player recovering from a knee injury and I have to say that these exercises are actually challenging and refreshing! Thank you for the video, it’s very helpful. You earned yourself a subscription!
Jessica, is it good for patellar tendonitis?
Thank you very much.
Thanks Jessica!excellent video, have knee pain from just one week of running, will this this help strengthening glutes and other muscles before I start again? How long before should I do before I start to run /climbs steps again?
Do I have to warm up my legs before the exercises??? can I do squats and lunges straight after these exercises??? And can I do these exercises while my knee hurts??? Please answer my questions, thank you:)
Thanks a lot for your these! I could really feel the difference by doing these in the first go!
So happy to have discovered your videos! You are a brilliant teacher Jessica. Wonderful personality and top notch information and instruction!
Thanks so much these exercises are already easing my knee pain somewhat. I’m in my mid 60s and have some mid spine disc degeneration so find the “roll up disc by disc” to the bridge quite painful when it gets to the affected discs. Raising my spine in one motion is only mildly painful, so is that a good alternative, or is there another way to do the knee exercises that you combine with the bridge? Thanks again.
Is it normal for the knee to pop while doing these exercises? I’ve been having some issues with my left knee and it pops when I do these. It’s been popping for a while when I squat down but then really starts to hurt whenever I workout.
My right hip starts to heart once I do up to eight reps. I dont mean fatigue but some kind of strain. Am I over doing it or is that normal?
what if I don’t have the strength to get up and down off the floor???
I do this little workout everyday after my regular workout and it has helped sooooooo much with knee pain! Thank you so much for sharing!!! ��
Thank you Jessica…I’m new to your channel and this video has helped with my knee pain:)
Thank you so much. I was working out with someone and they weren’t holding back reinjured an old injury. This has helped relieve the pain.
Jessica, thank you so much for these wonderful videos! These exercises in particular have really benefited me as a semi-professional distance runner and I always incorporate these exercises into my post-run routine! I highly recommend these exercises to all runners:)
Do you recommend an exercise for frozen shoulder? It feels tight in the joint and I want to exercise it without injuring it. Any advice would greatly be appreciated. Thank you.
Hi, what a difference between exercise hip fold and knee fold? thank you
I always feel pain in my knee. But when i do this exercise i feel better.
Thank you so much for uploading this wonderful tutorial. Just curious how often should I do this routine (not to over-excise)? Can I do it multiple times in a day? Thank you
I have serious o shape feet, this knee exercise can help me? or other exercise should be benefit as well.
Hi would this help for pain/strengthening on the inner side of the knee. about a year ago I hurt my knee and for about 3 months I couldn’t do exercises or a lot of walking. the knee feels better now but I get really out of breath when I try to exercise and I’m scared I’ll end up hurting my knee again
Hi, Jessica. I was wondering why you do the legs separately in the quad set. It seems like you could just as easily do them together and save time. Is there a reason for that? Thanks, I love your videos.
great video. is it okay to do the clam shells with a ten pound weight on the top thigh? you look amazing too.
I used to watch your video before baby when I was healthy and lean. After baby it’s been 3 months i still have joint pain. I cant even go to regular pilates class and get really depressed. Your video helps me even more thesedays thank you!!��������❤��♀️
hi mem this is knv Subramanyam from India
my left leg knee joint space program particular second problem is taid so need help me
You are a beautiful mentor.:) Your exercises really heal the pain.
Thx for posting this helpful and informative video. I’m only 2 1/2 wks post op and can’t wait to be able to do these exercises again… trying to keep the rest of the body strong while NWB and unfortunately torqued it from the ankle up to the plateau so if there is anything you can recommend in the meantime let me know, otherwise I’m subscribed and looking fwd to healing correctly.
Would this routine help strengthen the vmo? Or do you have another video that would help?
FYI. Great for Athletes. Strong knee joint is paramount. Thanks
thanks for this video I come back to it every so often for reinforcement trying to keep the knees healthy w/ age
Me and this video are going to stick to each other forever!
Thank you so much for sharing and improving lives of thousands of people!
Wow great thanks so much, 12 weeks out from Hip Replacement.
I wanted to cry it burned so bad. I am trying to keep away from knee pain. I was in therapy for 3 months and all the exercises you did the therapist did as well. He said I would most likely have to continue for rest of life. I had therapy again 3 years later and that one said the same. I must say it works when consistent.
hi i really enjoy doing your exercise, but when i do the one with the ball i get a really bad charlie horses, what can i do.should i still i still so them.
Thanks for these exercises. Very helpful. I have a perforated ear drum at the moment.. is it safe to do the bridge exercise?
Get all exercises explained in detail. Check out https://www.pilatesencyclopedia.com/join