{"id":65989,"date":"2023-02-19T10:33:59","date_gmt":"2023-02-19T10:33:59","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/side-kick-kneeling-2\/"},"modified":"2023-02-19T13:58:27","modified_gmt":"2023-02-19T13:58:27","slug":"kneeling-side-reach-pilates-mat-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/kneeling-side-reach-pilates-mat-exercise\/","title":{"rendered":"Kneeling Side Reach"},"content":{"rendered":"

Take your bottom leg and wrap it around your hip. Open up the front of your hips. Place your hand on the floor, opening up across your chest. Feel the expansion across your shoulders. Exhale, and bring your elbow and leg toward each other. Inhale, open up, staying connected through your body. Look up towards your fingertips. Exhale, look down. Repeat 5 to 10 times. Change sides. <\/p>\n

Kneeling Side Reach Pilates Exercise<\/strong><\/span><\/h2>\n
\n

Also Known As: <\/strong>Side Reach Kneeling
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong> Strengthen the torso and glutes. Improve balance.
\nPrecautions:<\/strong> Knee injury.<\/p>\n

Kneeling Side Reach Teaching Steps<\/strong><\/h3>\n

A) Take your bottom leg and wrap it around your hip.<\/p>\n

B) Open up the front of your hips.<\/p>\n

C) Place your hand on the floor, opening up across your chest.<\/p>\n

D) Feel the expansion across your shoulders.<\/p>\n

E) Exhale, and bring your elbow and leg toward each other.<\/p>\n

F) Inhale, open up, staying connected through your body.<\/p>\n

G) Look up towards your fingertips.<\/p>\n

H) Exhale, look down.<\/p>\n

I) Repeat 5 to 10 times.<\/p>\n

J) Change sides.<\/p>\n

Kneeling Side Reach Benefits
\n<\/strong><\/h3>\n

Kneeling Side Reach is a pilates mat exercise that strengthens the torso and glutes. It improves balance. It targets the hip flexors, groin, hamstrings, lower back, obliques and outer thighs.<\/p>\n

Main Muscle Targeted<\/strong>
\n<\/a><\/h3>\n

Spinal lateral flexors<\/a>.<\/p>\n

Main Movement Type
\n<\/strong><\/a><\/h3>\n

Lateral flexion <\/a>(movement of a body part to the side).<\/p>\n

Teaching Tips<\/strong><\/h3>\n

Tip 1: Cramp
\nIf you have tight hips due to a lack of hip mobility, you might get muscle cramps. If that happens try a beginner modification such as the Kneeling Lunge pilates mat exercise<\/a>.<\/p>\n

Tip 2: Range
\nOnly do a range of motion that feels good for your body.<\/p>\n

Tip 3: Pain-relief
\nSay this to your students: “If you have shoulder and low back pain (from tight muscles) doing Side Bends is an absolute must.”<\/p>\n

Beginner Modifications<\/strong><\/h3>\n

Beginner Modification 1: Kneeling Lunge
\nKneeling Lunge Pilates mat exercise<\/a><\/p>\n

Beginner Modification 2: Side Kick Bicycle
\nSide Kick Bicycle Pilates mat exercise<\/a><\/p>\n

Beginner Modification 3: Inner Thigh Circles
\nInner Thigh Circles Pilates mat exercise<\/a><\/p>\n

Beginner Modification 4: Side Bend Preparation
\nSide Bend Preparation pilates mat exercise<\/a><\/p>\n

Beginner Modification 5: Side Plank On Knees
\nSide Plank On Knees Pilates mat exercise<\/a><\/p>\n

Beginner Modification 5: Leg Pull Front
\nLeg Pull Front Pilates mat exercise<\/a><\/p>\n

Advanced Modifications<\/strong><\/h3>\n

Advanced Modification 1: Side Bend Arc
\nSide Bend On A Pilates Arc<\/a><\/p>\n

Advanced Modification 2: Side Bend Arc
\nSide Bend Pilates mat exercise using a band<\/a><\/p>\n

Advanced Modification 3: Side Plank
\nSide Plank Pilates mat exercise<\/a><\/p>\n

Advanced Modification 4: Side Plank TRX
\nSide Plank Pilates TRX exercise<\/a><\/p>\n

Advanced Modification 5: Kneeling Side Kicks
\nKneeling Side Kicks Pilates mat exercise<\/a><\/p>\n

How To Create Pilates Lesson Plans Quickly And Easily?<\/span>
\n<\/strong><\/a><\/h3>\n

You can create your own Pilates Lesson Plans with my Online Pilates Lesson Planner<\/strong>, or use one of the 100,000 Pilates Lesson Plans that our members have already created<\/a>.
\n<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Take your bottom leg and wrap it around your hip. Open up the front of your hips. Place your hand on the floor, opening up across your chest. Feel the expansion across your shoulders. Exhale, and bring your elbow and leg toward each other. Inhale, open up, staying connected through your body. Look up towards […]<\/p>\n","protected":false},"featured_media":66004,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[33,35,43,45,37,38],"pose_anatomy":[52,54,55,58,61,62],"pose_chakras":[67,65,66],"pose_therapy":[74,88],"pose_drishti":[95],"pose_dosha":[],"pose_meridian_lines":[],"class_list":["post-65989","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-arm-balance","pose_types-balance","pose_types-hip-opener","pose_types-seated-floor","pose_types-side-bend","pose_types-strengthen","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-lower-back","pose_anatomy-psoas","pose_anatomy-wrists-arms","pose_chakras-heart-centre","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_therapy-back-pain","pose_therapy-poor-posture","pose_drishti-tip-of-nose"],"acf":[],"yoast_head":"\nHow to teach Kneeling Side Reach Pilates Mat Exercise<\/title>\n<meta name=\"description\" content=\"How to teach Kneeling Side Reach Pilates Mat Exercise | Strengthen the torso and glutes. 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