1. The Most Basic Bend of All
When learning how to do basic Pilates bend and stretch exercises, the child's pose should be the first on your list. The child's pose may be the most common posture in Pilates, as it is used as to warm up, cool down and can be performed whenever you need a little break during your routine. To perform the Pilates child's pose, rest on your knees with your feet flat on the floor and big toes touching. Lean your torso forward, resting on your upper thighs and extend your arms straight out, placing your palms flat on the mat. Hold the pose as long as you like, relaxing your entire body and stretching your legs and back as you breathe deeply.
2. A Simple Spinal Stretch
The Pilates spine stretch helps to lengthen the spine, reduce strain on the lower back and release tension in the hips. Sit with your back tall and legs opened wide. Flex your feet, pulling your toes towards your torso and inhale deeply as you extend your arms up overhead. Exhale and fold forwards slowly and gently, bringing your hands down to the mat to rest at the insides of your knees. As you bend and stretch forward, pull your belly button in to accentuate the curve of your spine and drop your chin to your chest. Remember, the goal of this stretch is not to bend forward far enough to touch your toes, rather, it is meant to elongate and stretch the spine. Instead of focusing on furthering your reach, try to increase the curve of your back. Hold the stretch for three to five deep breaths and then engage your abs, lifting to sitting. Repeat three to five times.
3. The Motion of a Mermaid
The Pilates mermaid exercise will give you a gentle stretch through the arms and sides. Sit on your mat with your knees bent and both heels draw up to your right side, making sure that your sits bones touch the ground. Place your left palm flat at your side, keeping the elbow straight. Inhale deeply, lifting your right arm straight up overhead, and as you exhale, bend your left elbow and bend to the left so that your are gently resting on your left forearm. Keep your shoulders squared as your reach out with your right hand, lifting from the side. Hold the bended stretch for three to five breaths and then engage your abs and come gently to sitting on an inhale. Exhale and as you inhale, reach your left arm overhead, resting your right hand on your right knee, and bend gently to the right as you exhale. Again, hold for three to five breaths before lifting to sitting, switching your leg position and repeating on the opposite side.
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