Thanks Order of the Pilates Exercises: Transitions! 10!

Welcome to the 10th installation of Transitions! Transitions!

We’ve been working our way through the Order of the Pilates Reformer Exercises.

You’ve come a long way, baby!

The Beginning of the End

I have affectionately named the Knee Stretch Series ‘the beginning of the end.’

It’s a last push of vigor, stamina and coordination.

One more time to get your blood up before the cool down of Running.

Running is an exercise that is beloved by clients.

Perhaps as it signals the end is near?

Post Long Spine Massage and into the Knee Stretch Series

Having disposed of the straps after Long Spine Massage you’ll step off the Reformer.

The 3 exercises in the Knee Stretch Series function as one long, brisk chain of movement. Try to minimize the time between Round, Arched and Knees Off.

If you find yourself futzing around a lot here, focus on just the 3 body positions without the repetitions at first.

• Find the Round position and hold.
• Change your back position to the Arched. Hips stay still!
• Go back to Position 1, Round again.
• Lift the knees up off the mat and hover a moment.

Get the positions in your body first.

Done correctly, this is an exercise in itself. When you add the repetitions again you’ll be surprised at how solid you have become in the exercises.

A word about lifting the knees up off the mat

The position of the Knees Off stipulates that the carriage is in and does not move initially when you lift off the Mat. Here’s where your scoop really pays off to hold that carriage in.

By the time you get to the Knees Off, Joe Pilates has taught you how to close the carriage 20 times. Use that knowledge now to keep the carriage closed as you lift up for the Knees Off.

It’s also a good time to call upon your Pull Up on the Wunda Chair skills.

Post Knee Stretches and into Running and Pelvic Lift

• Step off after you complete your Knee Stretch Series.
• Add 1 spring so you will have a total of 3.
• For an extra challenge, stay with 2 springs. Be sure to press out gently…
• Lie down for Running and Pelvic Lift.

By this point in your workout you’ve been up, down and all around the Reformer.

Use Running and Pelvic Lift to return to your center (a la Footwork from the top of the workout), to cool down and to collect yourself after the rush of the Knee Stretches.

Enjoy this short video tutorial. 

Questions? Please leave them in a comment below.

Thank you so so much for watching!

In case you’ve missed one…

• Check out the first Transitions! post to learn the purpose of an efficient Pilates transition.
• Catch up on the 2nd post as well and move smoothly through the Rowing Series.
• The 3rd installment will enhance your scoop and take you successfully into the Backstroke.
• We hashed out the Big Transition into the Long Stretch Series into shape in post 4.
• Transitions! 5! took us deep into the rhythm of the Stomach Massage Series.
• My favorite, the Short Box Series gets the royal treatment in post 6.
• The hits just keep on coming in post 7…yum, the Short Spine Massage!
• Transitions 8! keeps us moving from Chest Expansion to the strap set up for Long Spine Massage.
• Post 9 will get you from Corkscrew all the way to Long Spine Massage in style!

Have a great workout!