Hello everyone, I am Charleston Samu Rii Marquis and would like to welcome you back to the Bodyhood Pilates Therapeutic Exercise of the Month series.
For the past 30 years, I have been collecting and experimenting with special therapeutic exercises from around the world, which have contributed tremendously to my teaching and personal body-mind-development. Yes, and because I gained so much from these therapeutic exercises, I decided to once a month share one of them with you.
I have empirically proven these exercises to be of therapeutic value and would therefore like to present them to you. By therapeutic value I mean that the exercises initiate a kind of unity between the different parts of our body to produce a movement that positively affects our whole body.
The therapeutic exercise I am going to share with you today is the Differentiated Knee Side Roll, a movement sequence that will help you to release neck and lower back blockages.
The Differentiated Knee Side Roll … where the freedom of the parts defines the integrity of the wholeCSRM
Good-bye blockadeThe Differentiated Knee Side Roll releases neck and lower back blockages by reprogramming our nervous system through movement that is removed from our habitual and unconscious movement pattern.
Our awareness about how the rigidity of our pelvis, torso and head effects neck and lower back problems will be increased.
Let us start with some awareness …
Let us perceptively establish our present range of motion.
Lie on your back with bent knees, cross your right knee over your left knee, and roll your pelvis to the right side (see the picture above).
Do this again after our therapeutic exercise so you can clearly notice the difference between before and after.
And now, let’s dive right into the Differentiated Knee Side Roll … watch the video below to get an idea of it before you read how to exactly do it. To uncomplicate both, your life and the exercise 😉
Lie on your back with bent knees and your arms extended to the side. Your right knee is crossed over your left knee.
A – Activate your Power Engine to roll your pelvis to the right side.
B – Place your hand behind your head and lift your head to your chest.
C – Move your right elbow to the mat on the right.
D – Turn your head to the right and let your left elbow, torso and knees follow.
A – Move your right elbow away from the mat towards the ceiling.
B – Let your head follow.
C – Reactivate your Power Engine and let your torso and pelvis follow until you are back in starting position.
Repeat the same procedure going to the left (see the pictures below;))
Use our coaching keys as a support when you are doing the Differentiated Knee Side Roll. Say to yourself and vividly imagine
• I do not focus on “right” or “wrong” but on the effortlessness of motion.
• I pay attention to the interaction between my head, ribcage and pelvis.
• I pay attention to my breathing to identify where I am not flowing.
The Differentiated Knee Side Roll releases general tenseness- and tension-driven pain in our cervical spine, ribcage (solar plexus) and pelvis.
And last but not least, …
The Pilates connection
The Differentiated Knee Side Roll facilitates a deeper chin-to-chest position in Pilates exercises such as the Hundred, Roll Over and Spine Stretch Forward. It also paves the way for a deeper lower back release in Pilates exercises such as the Spine Stretch Forward, Saw, Open Leg Rocker, and Teaser, just to mention a few.
Try it & fly with it!
Let me know whether you found my blog post about the Differentiated Knee Side Roll useful. Anything you discovered? Are you maybe even going to try it out in your Pilates class in the pursuit of new insights?
As always, scroll down and let me know in the comments if this post has helped you in any way.