Fire up your quads with this Thigh Stretch Kneeling exercise! I looovvvve this one, it's an amazing quad & knee stretch and a fantastic way to target many muscle groups in the body! Step it up a notch - add more fire by including the fitness circle to work your chest and arms. Of course the glutes and abs feel the burn too! If you don't have a fitness circle, grab a pair of weights, water bottles or use your own resistance - think of arms passing through thick molasses! Here's how to do it: β’ Start in a kneeling position - make sure your knees are stacked under the hips. Pads under your knees for extra cushioning if needed. (If you are recovering from a recent knee injury I wouldn't recommend this exercise as it can be quite a strong stretch for the knees). β’ Neutral spine, abdominals engaged. It's important to keep them engaged to keep the spine safe and stable throughout the exercise. β’ Shoulder blades stabilized in neutral on ribcage. Low ribs in, firmly holding fitness circle in hands, wrists long. β’ Inhale to lean back as you extend arms to shoulder height, exhale to "pull" yourself forward squeezing into circle. β’ Be mindful of how far you lean back. Keep your abs and glutes engaged to avoid losing the stability in the spine causing you to over extend the low back and the rib cage lift. You may even feel your rib cage want to lift more especially when you transition into the overhead version. Try reversing the breath; which one felt easier or was it the same? Enjoy! π #pilates #pilateswithprops #fitnesscircle #weaponofmassconstruction #myfavepilatesprop #stottpilates #stottpilatesinstructor #matwork #level1and2 #ilovepilates #pilateshasyourback #core #strengthen #tone #pilatesbody #bodyandmindconnection #jenzenpilates #pilatesinBarbados #jenzenwellness #befreebetruebeyou
