Video mat class:- Don't fix the knees. Fix the body first!
Strong muscles & healthy movement patterns that keep your knees healthy!...
Contents
One-hour video: “Don’t fix the knees - fix the body first
List of exercises in five-minute segments
Video
Description:-
Pilates instructors use mat classes to teach how to use movement to improve comfort and efficiency and, above all, to heal and maintain body parts. By prioritising knee damage prevention and enhancement of knee movement, we crafted this one-hour class into a teaching and rehab experience for clients with sore knees. Enjoy!
List of exercises in 5-minute segments
(Load into a separate window and view side by side with the video!)
0 – 5 minutes
Knee align single leg heel raise
Wall sit with toe lifts and toe curls
Wall sit crow
Free-standing crow
Picket fence stepping
5 -10 minutes
Ice skater side step
Reverse chair sit and bandy legged squat
Front and back split squat
Warrior pose
10 -15 minutes
Tall kneeling: foot and ankle “towel scrunch” and ‘dust into the shovel”
Rolling Sir Galahad
15 - 20 minutes
Athlete’s quad stretch
All four’s rocking back (knee and ankle stretch & mobilise)
20 -25 minutes
Pat your Tummy One Hundred
Stretch & rollup
Leg circles & light touch hamstring stretch
25 - 30 minutes
Roll like a ball
Single leg stretch “cat in a fight”
Dead bug “pull your toes”
Single straight leg stretch
Spine stretch forward
30 -35 minutes
The saw freestyle “swimming” & “swallow dive”
V legs leg pull
Bridging
Hug a knee to chest with 1-2-3 side neck stretch
35 - 40 minutes
Roman feast: belt line and spine at right angles
Side-lying: thigh bone rotation
Up and down kick (toes look up and down too)
Inner thigh lift (curl your toes up and down too)
Thigh bone rotation (other side)
Up and down kick (toes look up and down too)
40 -45 minutes
Inner thigh lift (curl your toes up and down too)
All four’s inside leg stretch
Sphinx stretch
Superman in flight
Rest position
45 - 50 minutes
Single-sided puppy pose stretch (one arm long, one arm like a lizard leg)
Ida Rolf’s tight bands
50 -55 minutes
Chair: knee to opposite chest stretch
Wall and ball massage lower back and side hip
55 -60 minutes
I hope that Ida Rolf’s bands of tight connective tissue was useful!