Unlocking the Power of the Knee Stretch Series: Why This “Simple” Movement is your Secret Teaching Weapon
Have you ever caught yourself thinking the knee stretch is just a “filler” exercise? It’s time to think again.
This foundational movement holds the key to unlocking deeper understanding in both your clients and your teaching practice.
Pilates Hour #248 with Shelly Power
In this Pilates Hour, Shelly Power covers comprehensive aspects of Knee Stretch variations and their applications such as
- Neutral version – recommended for beginners as it’s often easier to maintain than rounded position
- Round back – the most traditional version that most Pilates practitioners know
- Thoracic extension – intermediate step before progressing to Downstretch
- Thoracic and hip extension (Downstretch) – intermediate progression
Why every Pilates Teacher should master this Series
The Knee Stretch series might be one of the most underestimated exercises in the Pilates repertoire. Many instructors breeze through it as a warm-up or transition. But here’s the thing – when you understand the true power of this movement, it becomes a game-changer for your teaching.
As Pilates teachers, we see the Knee Stretch differently. It’s not just an exercise. It’s a diagnostic tool, a teaching moment, and a pathway to transformation all rolled into one brilliant movement pattern.
If you’ve been teaching for a while, the Knee Stretch Series might feel routine. But that familiarity is exactly why it deserves a fresh look. This exercise gives us incredible insight into how our clients’ bodies organise themselves under load.
The Knee Stretch reveals where clients compensate, where they hold tension, and what kind of body awareness they bring to movement. More importantly, it helps build mobility and control with very little risk – making it perfect for everyone from beginners to advanced practitioners.
The three variations that change everything
The Knee Stretch series offers three distinct windows into your client’s movement patterns:
- Round back highlights deep flexion and body awareness
- Neutral spine challenges midline stability
- Extended spine prepares clients for advanced sequences like downstretch and other extension exercises.
Each variation serves a specific purpose in Pilates Teacher Training. But the real magic happens when we understand how to teach it.
The Setup Secret that changes everything
Here’s where most instructors miss the mark. Traditional teaching places the shoulders directly over the hands. But this actually decreases the range of available hip motion and creates tension rather than flow.
The Polestar approach? Encourage clients to sit slightly further back – almost like they’re preparing for child’s pose. This simple adjustment opens up more room for articulation and allows the hips to move through a broader range.
💡 Actionable Insight 💡
Try this setup modification with your next client. Notice how much more space they have to feel and adjust their alignment. This is especially powerful for beginners or clients rehabilitating from injury.
This setup supports the nervous system in recognising where the body is in space. From there, you can introduce subtle movement cues that make all the difference.
From Basic to Brilliant: The Art of Progression
The beauty of the Knee Stretch lies in its adaptability. You can use it as a standalone sequence or as preparation for more complex patterns.
By adding thoracic extension, you activate different muscle chains. By pushing the range further, you can teach the knees-down plank – an excellent bridge toward long stretch without overloading the torso or shoulders.
The real magic happens in the transitions. Moving from flexion to neutral, or from knees-down to plank, trains stability through change. This isn’t just beneficial for athletes – it’s essential for older adults, clients with neurological conditions, or anyone dealing with chronic pain.
When clients gain confidence in these transitions, something beautiful happens. Their belief in their own physical capacity grows. This is why we say movement is a vehicle for healing – it changes the story clients hold about their bodies.
What Makes This the Polestar Difference
At Polestar, we don’t just teach exercises – we teach context. The Knee Stretch isn’t merely a Reformer exercise. It’s a conversation about alignment, awareness, and adaptability.
We invite instructors to meet each client where they are. That means modifying the shape, adjusting the breath, changing the speed. It means asking, “What do you feel?” and actually listening to the answer.
Dr Brent Anderson often speaks about creating positive movement experiences.
In the Knee Stretch, those moments come when a client finds more range without losing control. When their breath starts to match their movement. When their posture, focus, and sense of self align..
Why This Matters for Your Teaching Journey
For those pursuing Pilates Teacher Training or working towards CECs, the Knee Stretch is a brilliant case study in intelligent movement. It brings together biomechanics, cueing strategy, clinical observation, and client-centred programming.
In Polestar Pilates Teacher Training, we challenge students to think critically about what each movement is for. Not just how to do it, but what it teaches. The Knee Stretch, when taught with this lens, transforms from filler to foundational.
For experienced instructors, revisiting this exercise with fresh eyes can reawaken your practice. It’s a reminder that mastery isn’t about adding more complexity – it’s about seeing deeper into the familiar.
💡 Teaching Tip: 💡
Next time you cue the Knee Stretch, focus on the transitions between variations. Ask your clients what they notice as they move from one position to another. This simple shift in attention can reveal profound insights about their movement patterns.
The Knee Stretch series proves that there’s no such thing as a “basic” exercise – only basic understanding. When you approach familiar movements with curiosity and intention, you unlock their true potential.
Polestar’s Continuing Education courses offer the perfect opportunity to revisit exercises like the Knee Stretch with a whole new level of understanding. Whether you’re working towards your CECs or supporting your team’s growth, our curriculum is designed to expand both skill and perspective.
Ready to Transform Your Teaching?
Join thousands of Polestar students worldwide and discover the power of the Knee Stretch Series.
Here are our current courses – click on their name to go to more details:
| LOCATION | NAME | WHEN |
|---|---|---|
| From the comfort of your own home | Polestar online Anatomy Course | Anytime, anywhere |
Polestar Mat Course:
| 2025 Course Dates | AUCKLAND CBD and ONLINE |
|---|---|
REGISTRATIONS CLOSE MONDAY 11 AUGUST ’25! |
|
| Polestar Principles (PPO) Compulsory for ALL students for ALL courses. | Session 1: Thur 14 Aug 4:00 - 6:00pm - via Zoom Session 2: Sat 16 Aug 8:30 - 10:30am via Zoom Session 3: Sat 16 Aug 12:30 - 4:30pm In-Person |
The above PPO session(s) must be completed prior to attending your first face-to-face course weekend. These sessions are live - either in-person or via Zoom - and interactive with an Educator for the practical application of the movement principles and a review of the online lectures. You can attend these from the comfort of your home, or in-person at the Polestar Studio, and recordings will be made available afterwards. |
|
| MAT-1 | Sat 23 Aug 12 - 6pm Sun 24 Aug 8am - 5pm |
| PRACTICUM-1 | 13 Sept: 1 to 5pm |
| MAT-2 | 4 & 5 Oct '25 |
| PRACTICUM-2 | 22 Nov: 1 to 5pm |
Polestar Reformer Course:
| Location | Course | PO | REFORMER - PART 1 | REFORMER PRACTICUM #1 | REFORMER - PART 2 | REFORMER PRACTICUM #2 |
|---|---|---|---|---|---|---|
| ALL OF NZ - 2025 - for ALL courses | PRINCIPLES - via Zoom Compulsory for ALL students | Session 1: Thur 14 Aug 4:00 - 6:00pm - via Zoom Session 2: Sat 16 Aug 8:30 - 10:30am via Zoom Session 3: Sat 16 Aug 12:30 - 4:30pm In-Person | ||||
| Auckland in-person / Rest of New Zealand via Zoom | Reformer Series incl. 2x 4-hour Practicum Sessions | See above | Fri 5 Sept: 12 to 6pm Sat 6 Sept: 12 to 6pm Sun 7 Sept: 8am to 5pm | Sat 27 Sept: 1 to 5pm | Fri 17 Oct: 12 to 6pm Sat 18 Oct: 12 to 6pm Sun 19 Oct: 8am to 5pm | Sat 15 Nov: 1 to 5pm |
Polestar Comprehensive Course:
| 2025 Course Dates | AUCKLAND CBD | CHRISTCHURCH CBD |
|---|---|---|
REGISTRATIONS CLOSE MONDAY 24 FEB ’25! |
||
| Polestar Principles (PPO) Compulsory for ALL students for ALL courses. | Sat 1 Mar 3-5pm Sun 2 Mar 3-5pm Wed 5 Mar 3-5pm Sat 8 Mar 3-5pm Sun 9 Mar 3-5pm Wed 12 Mar 4-6pm | Sat 1 Mar 3-5pm Sun 2 Mar 3-5pm Wed 5 Mar 3-5pm Sat 8 Mar 3-5pm Sun 9 Mar 3-5pm Wed 12 Mar 4-6pm |
The above PPO sessions must be completed prior to attending your first face-to-face course weekend. These ONLINE sessions are live and interactive with an Educator for the practical application of the movement principles and a review of the online lectures. You can attend these from the comfort of your home, and recordings will be made available afterwards. |
||
| S/R-1 | 29 & 30 March | 5 & 6 April |
| S/R-2 | 24 & 25 May | 24 & 25 May |
| Practicum -1 | 7 June: 1 to 5pm | 14 June: 1 to 5pm |
| S/R-3 | 28 & 29 June | 28 & 29 June |
| S/R-4 | 9 & 10 August | 9 & 10 August |
| Practicum -2 | 14 Sept: 1 to 5pm | 30 Aug: 1 to 5pm |
| S/R-5 | 20 & 21 Sept | 13 & 14 Sept |
| S/R-6 | 1 & 2 Nov | 1 & 2 Nov |