Box Mvmt

Pigeon/Runners stretch/Hip external rotation stretch.. or whatever you like to call it can sometimes be uncomfortable/painful in the knee area. If you lack insufficient hip external rotation/flexion/abduction you will most likely (as one strategy) use rotational movement in the knee joint. The knee joint can rotate in small degrees and certain angles, but if you not used to the motion (flexion + load), it can aggravate. In a set-up on a box the relationship with gravity is different and the other leg (with the foot on the ground) have more freedom. Explore and see how it feels.

1. Pigeon with flexion and extension

2. Shoulder ER/IR & spinal waves in Piegon

3. Pigeon with Forward fold in 3-directions

4. 1/2 bow

5. Leg pull & leg lift

6. Squat with end-range hold

Let me know if you have any questions! This weekend (26 to 28th of April) I will have a workshop in movements with a box at Studio F Pilates. Excited to share my work.

//Magnus Ringberg