The Best Pilates Exercises For Healthy Knees Postpartum
Knee pain and injury are common issues that can arise at any age due to overuse, weakness in the surrounding muscles, or imbalance between muscle groups. It's common for new mums to experience knee pain after pregnancy. The extra weight gained during pregnancy, along with the shift in posture and pressure on the knees from carrying a baby, can lead to strain and imbalance. The hormonal changes and loosening of ligaments during pregnancy may also contribute to knee issues postpartum.
Pilates is an effective exercise system for protecting the knees and helping to prevent injury by strengthening muscles, enhancing stability, and promoting proper alignment. This article outlines some of the best Pilates moves to include in your postpartum fitness routine that specifically target the muscles around the knees, hips, and ankles to improve joint mobility and function. As the knee lies between the ankle and hip joints, imbalances and dysfunctional use of the muscles and tendons crossing any one of these joints will heighten the risk of injury or damage to the knee. This highlights the importance of improving and maintaining movement quality across the ankles and hips as well as the knees. By integrating these movements into your regular routine, you can keep your knees feeling great.
The fundamental principles of Pilates focus on core strength, precision, control, centring, concentration, breath, and flow of movement. When performed properly, Pilates exercises strengthen muscles in a balanced way, helping to support the knees and reduce excessive stress on the joints. The regimen also emphasises alignment, which is key for optimal knee function. Additionally, the concentration required helps build body awareness so you can notice imbalances and make adjustments.
recommend exercise to improve knee health:
Leg Slides
Here's how to perform Leg Slides:
Start by lying on your back with your knees bent and feet flat on the mat. Keep your arms relaxed by your sides. (However to begin with, you may want to place your hands on your pelvis to check for unwanted movement).
Breathe in, preparing your body to move.
Breathe out as you gently connect to your centre by applying the Zip and Abdominal Hollowing [HERE]. Maintain an appropriate level of connection to your centre throughout.
Take a deep breath to prepare, and as you exhale, slide one foot forward along the mat, aiming to extend that leg straight while maintaining stability in the pelvis and a neutral spine.
Inhale as you smoothly return the leg back to the starting position, maintaining control and awareness of your movements.
Repeat the exercise with the other leg, sliding it along the mat while keeping the pelvis stable and the core engaged.
When performing Leg Slides, pay attention to the following key points:
Maintain a stable pelvis throughout the movement, avoiding any excessive tilting or movement in the hips.
Keep your core muscles activated to provide support and stability to the spine and pelvis.
Focus on lengthening through the extended leg while maintaining proper alignment and control.
Breathe naturally throughout the exercise, coordinating your breath with the movement.
Knee Openings
Knee Openings are a valuable exercise in Pilates that help you focus on maintaining stability between the pelvis and spine, while promoting independent movement of your leg at the hip joint. They also help to improve hip mobility and strengthen the hip muscles.
Here's how to perform Knee Openings:
Begin by lying on your back with your knees bent and feet flat on the mat, hip-width apart.
Keep your arms relaxed by your sides. (However to begin with, you may want to place your hands on your pelvis to check for unwanted movement).
Breathe in, to prepare.
Breathe out as you gently connect to your centre.
Breathe in, preparing your body to move and maintain an appropriate level of connection to your centre throughout.
Breathe out as you allow one knee to open slowly to the side, keeping the foot down on the mat but allowing the foot to roll to its outer side. Open as far as you can without moving the pelvis.
Breathe in as you bring the knee back to the Starting Position.
Continue alternating sides, ensuring a smooth and controlled motion.
Repeat five times with each leg
When performing Knee Openings, keep the following tips in mind:
Keep your pelvis and spine still and centred throughout. Focus on your leg moving in isolation from the rest of your body.
Move your leg as far as you can without disturbing the pelvis and losing neutral.
Focus on your waist remaining long and even on both sides.
Keep your chest and the front of your shoulders open and avoid any tension in your neck area.
Remain still in the supporting leg, without tension.
Single Knee Folds
Single Knee Folds target the abdominal muscles, particularly the deep core muscles, while also working on pelvic stability and hip mobility.
Here's how to perform Single Knee Folds:
Begin by lying on your back with your knees bent and feet flat on the mat. Keep your arms relaxed by your sides. (However to begin with, you may want to place your hands on your pelvis to check for unwanted movement.)
Breathe in, to prepare.
Breathe out as you gently connect to your centre.
Breathe in, preparing your body to move and maintain an appropriate level of connection to your centre throughout.
Breathe out as you lift your right foot off the mat and fold the knee up towards your body. Allow the weight of the leg to drop down into your hip socket and remain grounded in your pelvis and long in your spine.
Breathe in, maintaining a stable pelvis and neutral spine.
Breathe out as you slowly return the leg back down and your foot to the mat, maintaining control and engaging the core.
Continue alternating between the two legs.
Repeat five times with each leg.
As you perform Single Knee Folds, focus on the following key points:
Keep your pelvis stable and avoid any excessive movement or tilting.
Maintain a neutral spine, avoiding any arching or flattening of the lower back.
Engage your deep core muscles throughout the exercise to support and control the movement.
Breathe naturally, coordinating your breath with the movement.
Knee Circles
Knee Circles are an exercise designed to help you move your thigh bone independently from your pelvis and spine. This movement not only releases tension around the hip joint but also enhances spinal stability.
Here's how to perform Knee Circles:
Begin with Proper Alignment: Start by positioning yourself correctly in the Relaxation Position [HERE]
Prepare Your Leg: Gently fold one leg towards your body, ensuring controlled movement. Bend the knee further, allowing the lower leg to fully relax. Maintain a connection to your center throughout the exercise.
Initiate the Circles: Breathe naturally and move at your own pace. Start circling your leg towards the mid-line of your body. Continue the circle down, around, and back up to the starting position. Keep the leg as close to your body as possible without disturbing your pelvis.
Change Direction: Complete up to five repetitions in one direction. Then, reverse the circle's direction.
Return to Starting Position; Conclude the exercise by bringing your knee in line with your hip joint. Ensure a stable pelvis as you lower your leg back to the mat. Return to the Relaxation Position.
Repeat on the Other Side: Perform the same sequence with the other leg, doing five repetitions in each direction.
As you perform Knee Circles, focus on the following key points:
Focus on maintaining a stable pelvis and spine throughout the exercise.
Keep the supporting leg still without any unnecessary tension.
Keep your chest open, and avoid tension in your neck area.
Begin with small circles (approximately the size of a grapefruit) and gradually increase the circle's size as you gain better control.
Ankle Circles:
Enhancing Ankle Mobility and Lower Leg Relaxation. Ankle Circles are an effective exercise for increasing mobility in your ankle joints and relieving tension in your lower legs.
Here's how to perform Ankle Circles:
Begin by ensuring proper alignment in the Relaxation Position.
Fold one leg towards your body while maintaining stability. Gently clasp your hands behind your thigh and lift your lower leg slightly, positioning your foot higher than your knee. Throughout the exercise, maintain a suitable connection to your core.
Maintain natural breathing throughout the exercise.
Keep your leg still, focusing solely on flexing your foot to move your ankle joint.
Begin circling your foot outward, striving to maintain a lengthened and tension-free position in your foot and toes.
Perform up to five ankle circles in this outward direction.
Reverse the direction and complete up to five inward ankle circles.
Repeat on the Opposite Ankle: Perform the same sequence on the other ankle, completing up to five circles in each direction.
As you perform Knee Circles, focus on the following key points:
Ensure a neutral pelvis and spine position throughout the exercise. Avoid twisting your pelvis or bending your spine to the side as you reach for your leg.
Keep your thigh and shins stationary and correctly aligned.
Focus on generating the circular motion solely from your ankle joint.
Aim to prevent your toes from becoming excessively active during the exercise.
Creeping feet
This exercise is designed to mobilize the feet and ankles while enhancing support for the arches.
Here's how to perform Creeping feet:
Begin by ensuring proper alignment in the Relaxation Position. Place your feet against a wall with your thighs vertical and shins horizontal. Keep your pelvis and spine in a neutral position. Maintain hip-width separation between your legs, and make sure the soles of your feet are flat against the wall. (Alternatively, you can perform this exercise while sitting upright in a chair with your feet placed hip-width apart on the floor.) Throughout the exercise, maintain a connection to your core.
Breathe naturally during the exercise.
Lift your toes and spread them wide on the wall. Then, raise the arches of your feet and gently slide your heels up the wall while keeping your feet in contact with it.
Continue this action, gradually creeping your feet upward on the wall until they can no longer remain flat.
Bend your knees and smoothly glide your feet back down the wall, returning to the starting position.
Repeat this sequence up to ten times.
As you perform Creeping feet, focus on the following key points:
Be mindful not to excessively curl your toes, which could lead to tension. Focus on engaging the arches of your feet.
Ensure that your feet stay evenly grounded and aligned against the wall, without rolling outward or inward.
Maintain proper alignment of your hips, knees, and ankles throughout the exercise.
Spine Curls
Spine Curls are a fundamental exercise in Pilates that help improve spinal mobility, strengthen the core, and promote proper alignment.
Here's how to perform Spine Curls:
Start by lying on your back with your knees bent, feet hip-width apart, and arms relaxed by your sides.
Maintain an appropriate level of connection to your centre throughout.
Take a in breath to prepare.
As you exhale, begin to articulate your spine, lifting your tailbone off the mat, followed by each vertebrae, until your entire spine is off the mat.
Continue to lift until you reach a bridge position, where your knees, hips, and shoulders form a straight line.
Inhale at the top of the bridge position, maintaining stability and engaging your glutes and core.
Exhale as you begin to roll the spine back down to the mat, articulating each vertebrae in a controlled manner until your spine is back in a neutral position.
Repeat the movement for six repetitions, focusing on smooth and controlled motion throughout.
When performing Spine Curls, keep the following tips in mind:
Focus on wheeling your spine off the mat vertebra by vertebra.
Control the sequential return of your spine back down to the mat.
Avoid rolling up too far, maintain the connection of your ribs to your pelvis and avoid arching your spine.
Ensure there is equal weight through both feet; this will help to prevent your pelvis dipping to either side.
Try to avoid 'hitching' your pelvis up towards your ribcage.
Oyster
This exercise is designed to enhance hip mobility while strengthening the muscles around the hip joint.
Here's how to perform Oyster:
Lie on your right side, ensuring that your shoulders, hips, and ankles are in a straight line. Maintain a neutral pelvis and spine position. Extend your right arm beneath your head, aligning it with your spine. Place your left hand on the mat in front of your ribcage, gently bending your elbow for support. Bend both knees in front of you and draw your feet back so that your heels align with the back of your pelvis. Keep a mindful connection to your core throughout the exercise.
Inhale, preparing your body for movement.
Exhale, maintaining a neutral pelvis and spine, and gradually open your top knee while keeping your feet together. This movement originates from your hip joint.
Inhale, and with control, return your leg to the starting position.
Repeat this sequence up to ten times, and then switch to your other side.
When performing Oyster, keep the following tips in mind:
Ensure proper alignment in the side-lying starting position: shoulder above shoulder, hip above hip, and knee above knee.
Keep your pelvis stable; the movement of opening the leg should only involve the hip joint.
Open your top leg only as far as you can without affecting your pelvis's position.
Continuously lengthen both sides of your waist throughout the exercise.
The top arm provides support but avoid putting too much weight on it.
Maintain an open chest and focus directly ahead of you.
side kick series - front and back
Helps to mobilise and strengthen your hips while challenging your spinal stability
Here's how to perform side kick series - front and back:
Lie on your right side and correctly align your pelvis and spine in neutral. Place a substantial cushion underneath the head to ensure that your head and neck are in line with your spine. Bend both knees in front of you so that your hips and knees are bent to a right angle. Lengthen your right arm underneath your head and in line with your spine. Place your left hand on the mat in front of your ribcage and bend your elbow to help lightly support your position. Maintain an appropriate level of connection to your centre throughout.
Lift your left leg so that it is level with the top of your pelvis. Keeping your pelvis still reach the leg slightly behind you so that it is extended lust behind the hip joint. Your leg remaining in parallel, softly point your foot.
Breathe in as you sweep your left leg forward, hinging from the hip joint. The pelvis and spine remain stable. As you reach the end of the forward movement, draw your leg slightly back, flex the foot and then pulse it a little further forward.
Breathe out as you point your foot and sweep the leg back again, to extend it just behind the hip joint.
Repeat up to ten times and then repeat on the other side.
When performing side kick series - front and back, keep the following tips in mind:
Avoid simply resting in the Starting Position but feel length and energy throughout your entire body.
Keep your chest open, and your focus directly ahead of you.
Ensure that your pelvis remains stable throughout. The action of the kick must come from your hip joint; your leg moves in isolation from the rest your body.
Be aware of your range of movement. The mobility in the hip joint and the flexibility of the surrounding muscles will dictate how far to carry the leg both forward and back. Do not allow movement to take place in the lower back.
The movement of the leg should be brisk but controlled.
Side Kick Series - Up and Down
Helps to mobilise and strengthen the hips and surrounding muscles while challenging spinal stability, balance and control.
Here's how to perform side kick series - Up and Down:
Lie on your right side in a straight line, correctly stacking your shoulders, hips and ankles. Lengthen your legs in line with your spine, connecting your inner thighs in parallel and softly pointing your feet. Your pelvis and spine remain in neutral. Lengthen your right arm underneath your head and in line with your spine. Place your left hand on the mat in front of your ribcage and bend your elbow to help lightly support your position. Maintain an appropriate level of connection to your centre throughout.
Breathe in, preparing your body to move, and actively connect your inner thighs.
Breathe out and, maintaining a stable and still pelvis and spine, slightly raise your left leg with toes softly pointed
Breathe in, lengthening your heel away flex the left foot,
Breathe out and lower the left leg with control back down to the mat.
Repeat up to ten times and then repeat on the other side.
When performing side kick series - Up and Down, keep the following tips in mind:
Maintain length and energy throughout and keep your waist long.
Focus on balancing and avoid your spine rolling.
Avoid the legs drifting forwards or backwards and maintain their parallel alignment.
Side Kick Series - Small Circles
Here's how to perform Side Kick Series - Small Circle:
Lie on your right side and correctly align your pelvis and spine in neutral. Place a substantial cushion underneath the head to ensure that your head and neck are in line with your spine. Bend both knees in front of you so that your hips and knees are bent to a right angle. Lengthen your right arm underneath your head and in line with your spine. Place your left hand on the mat in front of your ribcage and bend your elbow to help lightly support your position. Maintain an appropriate level of connection to your centre throughout.
Lift your left leg so that it is level with the top of your pelvis. Keeping your pelvis still reach the leg slightly behind you so that it is extended lust behind the hip joint. Your leg remaining in parallel, softly point your foot.
Breathe in as you lengthen your left leg begin to circle it forward, down, back and up to the Starting Position.
Breathe out. Perform another circle in the same direction.
Repeat up to five times in the same and then reverse direction.
repeat on the other side.
When performing Side Kick Series - Small Circle, keep the following tips in mind:
The circle is small, about the size of a watermelon. Keep the circle even, i.e as far as you carry the leg forward; you must carry it the same distance behind you.
Maintain the parallel position of your leg throughout the circle.
Avoid simply resting in the Starting Position but feel length and energy throughout your entire body.
Ensure that your pelvis remains stable throughout. The action must come from your hip joint, as your leg moves in isolation from the rest of your body.
Side Kick Series - Inner Thigh Lift
Mobilises and strengthens your hips, with particular focus on the inner thigh muscles, while challenging your spinal stability.
Here's how to perform Side Kick Series - Inner Thigh Lift:
Lie on your right side and correctly align your pelvis and spine in neutral. Place a substantial cushion underneath the head to ensure that your head and neck are in line with your spine. Bend left knee in front of you so that your hips and knees are bent to a right angle, allow your left knee and foot to rest on the ground. Lengthen your right arm underneath your head and in line with your spine. Place your left hand on the mat in front of your ribcage and bend your elbow to help lightly support your position. Maintain an appropriate level of connection to your centre throughout
Breathe in as you lengthen and lift the lower leg (right leg) directly up.
Breathe out and lower your leg back down with control.
Repeat up to ten times and then repeat on the other side
When performing Side Kick Series - Inner Thigh Lift, keep the following tips in mind:
Avoid simply resting in the Starting Position, but feel length and energy throughout your entire body.
Keep your chest open, and your focus directly ahead of you.
The Cat
Develops mobility and release throughout the entire length of the spine while reducing pressure on the spine.
Here's how to perform The Cat:
Align yourself correctly in the Four-point Kneeling Position: Hands directly underneath your shoulders and your knees directly beneath your hips. Maintain an appropriate level of connection to your centre throughout.
Breathe in, preparing your body to move, and lengthen your spine.
Breathe out as you roll your pelvis underneath you, as if directing your tailbone between your legs; as you do so, your lower back will gently round and flex. Continue this flexion and allow your upper back to round gradually, followed by your neck, and finally nod your head slightly forwards. This position is a C-Curve, an even and balanced C-shape of the spine; it occurs in many of the following exercises.
Breathe in wide to the lower ribcage to help maintain this lengthened C-Curve.
Breathe out as you simultaneously start to unravel the spine, sending the tailbone away from you, bringing the pelvis back to neutral as you also lengthen the head and upper spine back to the starting neutral position.
Repeat up to ten times.
When performing The Cat, keep the following tips in mind:
Aim for an elongated C-Curve, which is evenly flexed throughout the spine. A common mistake is to round the upper back too much.
Similarly ensure that you do not over-round the shoulders. Maintain the distance between your ears and shoulders.
Keep the head following the same curved line of the spine; do not drop it down too far.
Table Top
This exercise aims to challenge your stability and core strength while promoting controlled movement of your limbs.
Here's how to perform Table Top:
Begin by positioning yourself correctly in the Four-point Kneeling Position: Hands directly underneath your shoulders and your knees directly beneath your hips. Throughout the exercise, maintain a strong connection to your core.
Inhale to prepare your body for movement, lengthening your spine.
Exhale while keeping your pelvis and spine stable; slide one leg behind you, aligning it with your hip. Keep your foot gently pointed and in contact with the mat.
Inhale as you extend and lift your leg to hip height.
Simultaneously, raise the opposite arm forward, aiming for shoulder height. Maintain a stable and lengthened torso.
Exhale as you lower your extended leg to the mat and return your arm under your shoulder.
Inhale, ensuring a neutral pelvis and spine, and slide your leg back to the starting position.
Repeat this sequence up to five times on each side, alternating between the opposite arm and leg.
Variation: If you find this exercise too challenging, keep your foot in contact with the floor after straightening your leg. This will improve your balance and reduce strain on your lower back. If necessary, skip the arm movement and focus solely on sliding your leg.
When performing Table Top, keep the following tips in mind:
Maintain strong abdominal engagement to prevent your spine from sagging toward the mat in the Four-point Kneeling Position.
Continuously lengthen both sides of your waist and avoid raising your pelvis excessively toward your ribcage.
Raise your arm to shoulder height and your leg to hip height, but only if you can do so without compromising the stability of your pelvis and spine.
Allow your shoulder blade to move naturally upward on your ribcage as your arm rises, avoiding excessive elevation or depression of the shoulder.
Ensure precise coordination between your arm and leg movements.
Zigzags – Sitting
This is a great exercise for increasing mobility in the hip joints while trying to maintain a stable relationship between the hip, knee and ankle joints. It also challenges the stability of your spine as the legs move independently from the hips.
Here's how to perform Zigzags – Sitting:
Sit upright with your legs lengthened out in front of your body. Straighten your arms and circle them behind your body, to place the palms on the mat for support. Place your legs slightly wider than hip-width apart, turn them out from the hips, flex your feet and bend your knees to draw the legs in towards you as far as is possible whilst still maintaining a neutral pelvis and spine. Maintain an appropriate level of connection to your centre throughout.
Breathe in, preparing your body to move, and lengthen your spine.
Breathe out and, maintaining length and stability in your spine, straighten your legs, sliding your feet along the mat while maintaining the turned-out position and the flexed feet.
Breathe in. Keeping your legs straight, roll your legs in from the hips.
Breathe out and, maintaining the turned-in position of your legs, bend your knees and draw your legs back in towards your body, sliding the feet along the mat.
Breathe in. Keeping your legs bent, turn your legs out from the hips, returning to the Starting Position.
Repeat up to five times and then reverse the direction.
When performing Zigzags – Sitting, keep the following tips in mind:
Keep your pelvis and spine stable and still throughout; focus on the independent movement of the thigh bone in the hip socket.
Although you should have a sense of release in your hip joints, control the movement of your legs and don't just allow them to 'drop' to the side.
Maintain correct alignment of the legs; your feet, knees and hips should remain correctly aligned and move together. It is really easy to press your feet or your knees out further than your hips can turn out, but is essential that this be avoided.
Mexican Wave
This exercise helps mobilize the foot joints while enhancing coordination and control over your feet.
Here's how to perform Mexican Wave:
Begin by standing upright on the floor (not on a mat), and ensure your spine is in a neutral, elongated position. Keep your feet parallel to each other and hip-width apart. Allow your arms to hang naturally at your sides. Alternatively, you can perform this exercise while sitting upright in a chair, with your feet firmly grounded, hip-width apart on the floor. Maintain a strong connection to your core throughout the exercise.
Maintain natural breathing throughout the exercise.
Start by lifting only your big toes off the floor, keeping the other toes down.
Progress to lifting each toe one by one in a sequence until all your toes are raised.
Gently lower your toes back down sequentially, beginning with the little toe, and spread them as wide apart as possible.
Reverse the movement by lifting your little toes first and then continue raising each toe one at a time until you reach the big toe.
You can repeat this sequence up to five times, either working on one foot at a time or both feet together.
When performing Mexican Wave, keep the following tips in mind:
Ensure proper alignment of your leg, making sure your foot, ankle, and knee are in line with your hip.
Maintain a stable and elongated vertical position for your pelvis and spine throughout the exercise.
Keep your chest open and avoid any tension in the neck and shoulder area.
Single Leg Kick (preparation)
This exercise focuses on enhancing strength in the buttocks, legs, and spine, while also elongating the front of the legs and hips. It requires coordination and control.
Here's how to perform Single Leg Kick (preparation):
Begin by lying on your stomach, ensuring your pelvis and spine are in a neutral position. Your arms should form a diamond shape: place your fingertips together with palms facing down on the mat, and open your elbows. Rest your forehead on the back of your hands. Keep your legs hip-width apart and parallel.Maintain a continuous connection to your core throughout the exercise.
Inhale to prepare your body for movement, lengthening your spine.
Exhale as you kick your left heel toward the centre of your left buttock, keeping your toes softly pointed. Pulse flexing the foot, Pulse softly pointing the toes. Exhaling twice ('out, out').
Straighten and stretch your leg, lowering it back to the mat, and simultaneously kick your right foot toward your right buttock. Once again, keeping your toes softly pointed. Pulse flexing the foot, Pulse softly pointing the toes. Exhaling twice ('out, out').
Repeat this sequence up to five times.
When performing Single Leg Kick (preparation), keep the following tips in mind:
Ensure your abdominal muscles stay engaged.
Keep your pelvis stable and still throughout the exercise, moving your legs independently from your pelvis and spine.
Pay close attention to the correct alignment of your legs: hips, knees, and ankles should be in proper alignment.
Star (preparation)
This exercise aims to enhance your awareness of the independent movement of your arms and legs while keeping your torso stable.
Here's how to perform Star (preparation):
Lie face down, ensuring your pelvis and spine are in a neutral position. Rest your forehead on the mat. Straighten your legs, positioning them slightly wider than hip-width apart, and rotate them outward from the hips. Extend both arms above your head, spacing them slightly wider than your shoulders, and place your palms facing downward. Maintain a consistent connection to your core throughout the exercise.
Inhale deeply and elongate your spine.
Exhale and gently lift one arm and the opposite leg off the mat.
Inhale again as you lower your arm and leg, all the while maintaining the length of your upper body.
Repeat this movement up to ten times, alternating between arms and legs.
When performing Star (preparation), keep the following tips in mind:
Keep your abdominal muscles engaged.
Lift your arm and leg only as high as you can while ensuring your pelvis and spine remain stable.
Concentrate on extending your leg away from the hip socket.
Wall-Assisted Roll Downs
This exercise aims to enhance spine and hip mobility while simultaneously strengthening the muscles in your back, buttocks, and legs.
Here's how to perform Wall-Assisted Roll Downs:
Stand upright with your back firmly against a wall. Keep your feet parallel and hip-width apart, positioned about 30cm away from the wall. Slightly bend your knees. Maintain a neutral pelvis, ensuring it's supported by the wall. Your spine should also remain in a neutral position, preserving its natural curves. Your head may or may not touch the wall depending on your individual posture. Let your arms hang naturally by your sides.
Inhale as you elongate the back of your neck and gently lower your chin toward your chest.
Exhale as you gradually roll your entire spine forward and downward. Start by softening your breastbone, then proceed to articulate your lower ribcage, and finally, press your lower spine against the wall. Continue the roll until you can't go any further without your hips pivoting forward.
Inhale as you initiate the movement to roll your pelvis underneath you.
Exhale as you reverse the motion, rolling your spine back up and aligning each vertebra against the wall. Throughout this movement, elongate your spine until you return to the neutral position.
Repeat this sequence up to ten times.
When performing Wall-Assisted Roll Downs, keep the following tips in mind:
Maintain a smooth and sequential roll through each segment of your spine.
Focus on rolling directly along your centreline, avoiding any deviations to either side.
Sliding Down the Wall (using Swiss Ball)
This exercise is beneficial for enhancing the strength and equilibrium of your leg muscles while also promoting mobility and coordination in the hip, knee, and ankle joints. Additionally, it challenges the stability of your spine.
Here's how to perform Sliding Down the Wall (using Swiss Ball):
Stand upright with your back against a wall. Position the Swiss Ball between your lower back and the wall. Place your feet parallel to each other and maintain hip-width separation. Ensure your feet are slightly ahead of your pelvis so that when you bend your knees at a right angle, they do not extend beyond your toes. While leaning against the Ball, keep your spine elongated and in a neutral position. Allow your arms to hang down by your sides. Maintain a consistent connection to your core muscles throughout the exercise.
Inhale deeply, lengthening your spine, and begin to bend your knees. As you lower your body toward the floor, the Ball will smoothly roll up your spine. Maintain your upright position, along with a neutral pelvis and spine as you descend.
Exhale and, while grounding your feet firmly into the floor, straighten your legs to return to the starting position. As you do so, feel the Ball naturally roll back down to its initial position against your lower back.
Repeat this movement up to ten times.
When performing Sliding Down the Wall (using Swiss Ball), keep the following tips in mind:
Ensure your pelvis and spine remain in a neutral position throughout the exercise.
Keep your waist elongated and maintain the sensation of your spine lengthening upward and away from the floor.
Avoid allowing your pelvis to drop below the level of your knees.
Maintain proper alignment of your legs, ensuring that your ankles and knees stay in line with your hips.
Tennis Ball Rising
Connects your body with your legs while mobilising and strengthening the ankles and feet.
Here's how to perform Tennis Ball Rising:
Stand upright on the floor, not on a mat, and ensure your spine is in a neutral position. Keep your legs parallel and slightly closer together than hip-width apart. Place a tennis ball between your ankles, just below the inner ankle bones. If needed, stand next to a wall and place your hand on it in front of you to aid balance. Maintain a connection to your core muscles throughout.
Inhale to prepare for the movement and elongate your spine.
Exhale as you lift your heels off the floor, rising onto the balls of your feet. Maintain the position of the tennis ball between your ankles while keeping your spine stable and elongated.
Inhale, maintaining control, and gently lower your heels back to the floor.
Exhale as you bend your knees, ensuring your heels remain firmly planted.
Inhale as you straighten your legs, returning to the starting position.
Repeat this sequence up to ten times.
When performing Tennis Ball Rising, keep the following tips in mind:
Keep your pelvis and spine in a neutral position throughout the exercise, maintaining length in your waist and a sense of your spine extending upward.
Fully extend your legs without locking your knees.
Ensure your body weight is evenly distributed between both feet, and prevent your feet from rolling inward or outward.
Standing on One Leg
This exercise helps to centre your body while also strengthening your ankles and feet by challenging your balance.
Here's how to perform Standing on One Leg:
Begin by standing upright on the floor, not on a mat, and ensure your spine is in a neutral position. Bring your legs together and connect your inner thighs so they are parallel. Keep a steady connection to your centre throughout the exercise.
Inhale as you prepare to move, making sure to lengthen your spine.
Exhale as you shift your weight onto your left leg. Keep your pelvis as level as possible. Bend your right knee, lifting your foot slightly off the floor, and draw your leg up and towards your torso.
Inhale while holding this elongated and stable position. Feel the crown of your head reaching away from your grounded left foot.
Exhale as you return your right leg to the standing position and evenly distribute your weight between both feet.
Repeat this sequence up to five times on each side, alternating between legs.
When performing Standing on One Leg, keep the following tips in mind:
Ensure your pelvis and spine remain in a neutral position throughout the exercise. Avoid lifting your pelvis towards your ribcage.
Fully extend your supporting leg but avoid locking the knee.
Maintain the parallel alignment of your supporting leg, making sure your knee faces forward.
Standing Leg Press with Resistance Band
This exercise enhances muscle engagement around the hip and knee joints while challenging pelvic stability and control.
Here's how to perform Standing Leg Press with Resistance Band:
Stand facing a wall, maintaining a distance slightly beyond the reach of your arm. Bend your right leg and place your foot in the middle of the resistance band, anchoring it to the floor. Keep your feet parallel and hip-width apart. Grasp both ends of the band and extend your arms forward, placing your hands on the wall at head height. Your body should form a forward-leaning diagonal line, with your head, spine, and pelvis in neutral alignment. Ensure a continuous connection to your core throughout the exercise.
Inhale as you raise your right leg, bending at both the hip and knee.
Aim to bring your knee up and forward toward the wall, while simultaneously bringing your heel towards your buttocks
Exhale as you lower your foot back to the floor, maintaining an even effort between the hip and knee.
Perform this movement up to ten times on one leg, then switch to the other leg.
When performing Standing Leg Press with Resistance Band, keep the following tips in mind:
Distribute your weight evenly across the entire surface of your supporting foot.
Fully extend your supporting leg but avoid locking the knee.
Ensure that both legs remain parallel, and your knees point forward throughout the exercise.
Making time for self-care with Pilates after having a baby can make a big difference in overcoming postpartum knee pain. Focus on starting slowly and progressing gradually under the guidance of a trained instructor. Always listen to your body and stop any exercise that causes knee pain. With regular practice of these Pilates exercises using proper technique, along with plenty of rest, new mums will notice improved knee comfort, mobility, and stability. Pilates offers a gentle path toward regaining strength and realigning the body after pregnancy and childbirth. By taking a holistic approach to exercise during the postpartum period, mums can proactively care for their knees and enjoy getting active with their new baby.
