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  Pilates low back pain (6):   knee folds & windscreen wiper legs Pilates Information
Pilates Alexander Technique
Free pilates Exercises Online
Previous lesson:- Pilates Low Back Pain (5): Leg Slides and Knee Drops
Knee Folds:- Start Position
  1. Lie on the floor in the Relaxation Position
  2. Check that you are in Pelvic Neutral
Knee Folds:- Action
  1. Breathe in to back and sides (Ref. "Finding Chest Neutral"
  2. Zip and hollow, and breathe out while bringing your right knee up. Place no weight on your left foot! Imagine there is a fragile egg under it!
  3. Breathe in while maintaining "Zip and Hollow", then breathe out while the leg returns to the start position.
  4. Five times each leg!
Watch Points for Knee Folds and Windscreen Wiper Legs:-
  • "Maintain Navel to Spine"
  • Try to keep all other muscles relaxed.
  • Maintain "Pelvic and Chest Neutral"
  • Take your time! Concentrate on good technique!


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Start Position for Knee Drops & Windscreen Wiper Legs:-
RelaxPosi.gif (6K)
Knee Folds:-
KneeFold.gif (4K)
Windscreen Wiper Leg:-
LegTurnout.gif (5K)
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Windscreen Wiper Leg, Start Position:-
  • Lie on the floor in the Relaxation Position
  • Check that you are in Pelvic Neutral
  • Windscreen Wiper Leg, Action:-
    1. Breath in to back and sides (Ref. "Finding Chest Neutral"
    2. Zip and hollow, and while breathing out, bring your left leg up to the knee fold position.
    3. Breathe in and, and while breathing out, rotate the leg at the hip, bringing the knee out and the foot in to touch the right knee.
    4. Breath in and, while breathing out, reverse the rotation, with your foot swinging away from the right knee.
    5. Repeat five times each leg.
    What these exercise do-
    • Teach you to maintain Pelvic Neutral under challenge.
    • In the case of Windscreen Wiper leg, the hip joint is given a "Range of Motion" Workout.
    Injury free running and walking starts with a stable, neutrally positioned Lumbo-Pelvic region! You will also be less prone to injury when lifting or doing gardening!

    Supplementary Lesson:- Pilates Low Back Pain (7): Alexander Technique and doing "Monkey"
    Further Reading:- Pilates for Low Back Pain

    © Bruce Thomson, EasyVigour Project scroll up^^^^.....