Performing these four recommended Pilates stretches can provide relief for a stiff back and tight hips late in the day.
Gemma Folkard, the certified Pilates instructor and founder of Shape Pilates, has shared a simple yet effective four-move Pilates routine that requires no equipment. This routine, available on her online platform with over 200 on-demand strength and Pilates classes, is perfect for those looking to enhance their fitness routine at home.
The Routine
- Mermaid Side Stretch and Rotations Start by sitting on the ground with your right leg straight out in front and your left leg out to one side, bent at the knee. Rock back and forth, sink your hips into the mat, and bend sideways. Plant your right hand on the floor, reach your left hand over your head, twist your trunk, extend and flex your spine six to eight times. Repeat on the other side.
- One Leg Circles Lie flat on your back, place your arms by your sides with your palms down, and keep your chin up. Raise your right knee so it's vertical and relax your calf and foot. Slowly circle your thigh bone as if you're drawing circles on the ceiling with your right knee, keeping the other leg still and parallel. Draw four clockwise circles, four anticlockwise circles. Switch legs and repeat.
- Roll Down Stand upright with soft knees and your feet hip-width apart and parallel. Take a moment to feel the weight through your feet and allow your shoulders to relax. Extend your arms in front of you so they're at shoulder height and parallel with the floor. Keeping your arms straight and away from your body, dive up and over and forwards until they reach the ground. This is a spine stretch rather than a hamstring stretch, so soften the knees and try not to hinge from the hips. Instead, round the spine and keep the biceps in line with the ears. Reverse this movement to return to the starting position, then repeat three to six times. On the final one, allow yourself to hang, grabbing onto your elbows, swinging side to side, nodding the head, and decompressing the spine.
- Shoulder Bridge (Detailed instructions were not provided in the given bullet points.)
About Gemma Folkard
Gemma Folkard is not only the founder of Shape Pilates but also an active Pilates instructor and wellness coach outside her online platform. Her passion for Pilates and wellness shines through in her classes, which are designed to help individuals of all fitness levels improve their strength, flexibility, and overall well-being.
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