A person with knee problems can enjoy Pilates exercises by modifying some movements. However, there are many Pilates movements that do not need to be modified. Lowering down to the mat poses the most challenge, but there are ways to do it. Choose a beginner or intermediate class because most of the movements at this level can either be modified or do not strain the knee. Here are a few exercises you can do at home and some ideas to help you modify in a class.
Getting Down on the Mat
Lowering down to your mat without bothering your knee depends on which type of knee trouble you have. Always start with both feet on the mat. If you cannot kneel down, slowly bend at the hip and knee to lower your hands down to the mat. Walk your hands forward until you can rotate your trunk and sit on the side of your hip. Another way to lower yourself down to your mat is to stand at one end of your mat with your back to your mat. Step back with your weakest leg or the leg that can kneel down. Use your hands on the thigh of the front leg and slowly lower your back knee onto the mat. From here, you can lie down.
Leg Circles
Individuals with knee problems may have week leg muscles. The Pilates leg circling exercises help develop your core strength and also tone your legs. Start on your side with your legs stacked slightly forward. Draw your belly button into your spine and keep it there. Float the top leg a few inches off of the lower leg and rotate your whole leg up toward the ceiling. Circle your leg in small forward circles while keeping your torso very still. Inhale for three circles and exhale for three circles. Complete 10 to 15 repetitions, then reverse the circling direction. Progress to a larger advanced leg circle called "Grande Ronde De Jambe," which means large circle. Perform your leg circles on both legs.
Leg Circles on Your Back
These leg circling exercises are good for your knee because they strengthen the knee stabilizing muscles. This is a modified beginner skill. Lie on your back with arms by your sides.Place one foot on the floor and extend the other leg straight up. Compress your tummy down into your spine to hold your hips and spine to the mat. Inhale and circle your leg slowly out and around. Exhale as your leg is circling across your mid-line and returning to the start position. Perform 10 to 15 repetitions in both directions and on both legs.
Tips to Modify
Modifying for your individual comfort is a practical and a creative process. If your knee cannot bend all the way closed, and you are trying Pilates exercises called "rolling like a ball" or "single leg stretch," hold the back of your upper thigh near the knee bend instead of holding your knee or shin. If your knee will not straighten all the way and you are sitting with your legs straight out, place a small rolled towel underneath your knee for support.
References
- "The Pilates Body"; Brooke Siler; 2000
- "Ymca Pilates Instructor Manual"; YMCA of the USA; 2004
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