Pilates Position: Four Point Kneeling

Four Point Kneeling is a fundamental starting point for many Pilates exercises. While it may appear simple, mastering it is crucial for executing all other exercises correctly. It is excellent for strengthening your spine and enhances your awareness of your shoulder blades' position and stability.

Additionally, it aids in maintaining control of a neutral position for your head and upper spine while opposing gravity.

Ideal Position

Kneel on your hands and knees, making sure your hands are right under your shoulders and your knees are under your hips. Keep the pelvis and spine in a neutral position.

Things to consider

• Avoid hyper-extending those elbows while in this position

• if you feel tension in the wrists, arms, and shoulders, feel free to shift your weight slightly back

onto the knees. You can also get a wrist wedge which may help reduce the pressure on the wrists as it changes the angle at the wrist joint

• Keep a strong and steady connection with your deep abdominals and pelvic floor

• Any following movement should feel both controlled and delightfully free! Movements from this starting position include Table Top, Tail Wags, Cat and Threading the Needle.

Looking forward to seeing you at a Serene Strength Pilates class soon.

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