After you have completed Knee Stretches Round and Flat Back on the Pilates Reformer, then it's time to round your spine again and lift your knee an inch off the Reformer and continue to move your carriage in and out! This is the exercise that both the Round and Flat Back are prepping you for. Knee Stretches Knees Off requires strength, stamina, and an emphasis on the in. It's easy to open the springs but it's more important that you close the springs on every rep. The final inch of closing the springs requires all the Pilates connection you can muster!
Press into your shoulder blocks as you close the carriage and springs.
If you are doing Knee Stretches Knees Off after you do the Round and Flat Back with two spring on the Reformer find your round back again and from your center lift your knees 2 inches off the carriage. If coming into this exercise on its own, place two springs on either two heavy or one heavy and one medium based on your equipment. Place your heels into the shoulder rests and your feet into the carriage. Round your spine from your tailbone to the crown of your head. Make sure your shoulders are connected to your back before you lift your knees 2 inches off the carriage.
Maintaining the shape of your spine, lift in you center and where your knees are in space press the carriage out and in 5-10x. Focus on closing the springs while pressing your heels into the blocks. They will want to come off the blocks as you pull your carriage closed. The Knees will also start to float higher as the exercise goes on and more weight will end up in your arms. Focus on keeping the weight evenly distributed from your hands to your feet and the lift in your center.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!