Three Pilates Stretches

Three Pilates Stretches

Practicing Pilates will make you feel better; it improves your posture, lets you breathe better, improve your circulation, speed up your metabolism, and enhance your skin tone.  Pilates increases flexibility and stability.  Your body will move with greater ease.  Your movements will be more fluid.

Like any other exercise program, stretching is an integral part of Pilates.  Stretching relieves the stress that makes your muscles constrict and tighten around your joints. As you stretch your muscles and lubricate your joints, your muscles and joints will become less stiff.  Your movement would be more unrestricted and flowing.  Here are three Pilates stretches:

1.  Hamstring stretch.  Lie down on the floor in a supine position.  Bend your knees and keep them hip-width apart.  Raise one of your upper legs and bend your knees to form a 90-degree angle.  Place your hands behind your thigh secure it in place.  Inhale and then exhale to suck in your stomach.  Fully extend the lower leg of your raised upper leg towards the ceiling, while keeping your hands and securing your thighs in an upright position.  Your feet must be parallel to the floor.  The sole of your feet must be facing the ceiling.  Next, perform the steps on the opposite leg.

2.  Quadriceps stretch.  Lie down on one  side on the floor.  Make sure you’re body is in a straight line.  Extend the arm that’s on the floor with palm facing up so your head can rest on your upper arm.  Let your free upper arm stay on the other side but bend your elbows so that it forms a 90-degree angle.  Place your free palm on the floor to support your upper body.  Bend the knee of the leg on the floor as far as you can in order to stretch the muscles.  Inhale and then exhale to suck in your stomach.  Now bend the free leg and hold the foot with your free hand.    Pull the leg farther to stretch the quadriceps muscles.  Hold the stretch.  Repeat the same steps on the opposite side.

3.  Buttock stretch.  Lie down on the floor in a supine position. Bend one knee to form a 90-degree angle.  Cross your free leg over and place the ankle just above the bended knee.  Place one hand over the ankle that it rested on the bended knee while holding that ankle.  Place the other hand on the opposite side.  Inhale and then exhale to suck in your stomach.  Use your bended knee to push the other leg further towards you to feel your buttocks stretch.  Hold this position.  Perform the same steps on the opposite side.

As you frequently do these routines, you will increase your flexibility and stability.  Your movement will be more fluid and you will appreciate this new quality of movement.  No muscle aches and joint pains, making you feel better about yourself.

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