Pilates Stretch Exercises

Pilates is a body conditioning workout that increases flexibility, strength and endurance through concentration, precision, controlled movements and deep breathing. While many Pilates moves seek to tone your muscles, numerous Pilates stretch exercises extend your muscles to release tension. If you experience pain while stretching, you should stop immediately.

Double Leg Stretch

This exercise stretches the backs of your legs, your inner thighs and your glutes, and it tones your abdominal muscles. Lie face up, pulling your knees into your chest and wrapping your arms around your knees so they are hugged tightly to your chest. Curl your head and shoulders slightly off the floor and extend your arms over your head while lifting your legs to a 45-degree angle. Pause briefly, then bend your knees and circle your arms out to place them on your shins.

Spine Stretch Forward

Sit up tall on your butt bones with your arms and legs extended out so they are parallel with the floor. Exhale and reach forward over your legs, scooping your belly button towards your spine. Inhale for one count, then exhale and scoop your belly button in farther, stretching your arms out a little more. Inhale as you roll back to your starting position.

Seated Spine Twist

This exercise will lengthen and stretch your spine and will get a stretch going throughout your obliques. Sit on your butt with your legs stretched out in front of you and your arms stretched out to your sides. Flex your feet forward and exhale, pulling your belly button toward your spine as you twist your torso to the right. Keep your hips square while rotating your rib cage and upper body. Inhale and return to the starting position before repeating on the left side.

Wall Glute Stretch

Lie face up on the floor in front of a wall, with your butt against the wall and your right leg extended straight up the wall. Cross your left leg over your right leg so that your ankle is lying on the knee of your right leg. Hold while inhaling deeply 10 times, then repeat on the other leg.

Hip Rotator Stretch

The hip rotator stretch ensures that you have the maximum range in your hip movements. Stand square to a wall. Position next to you a tall chair, table or other flat-surfaced object that stands about hip-height. Place your left leg on the object so your foot is in a vertical alignment. Keep your hips vertically aligned and flex your stomach muscles to keep correct posture. Inhale deeply, then exhale as your rotate your leg so that the ankle turns counterclockwise, rotating your hip. Inhale deeply again, and, then, as you exhale, rotate the leg a bit farther. Repeat for 10 inhalations, trying to stretch a bit farther with each breath. Repeat on the right leg.