Pilates is recognised for improving total body awareness, balance, and core strength. It’s also a great way to gain more flexibility, though. Pilates places an emphasis on building long, slender muscles with a higher range of motion, in contrast to other types of exercise that emphasize muscle size. In this article, we’ll look at some of the finest Pilates moves for increasing flexibility while preserving strength and stability.

1. The Saw

The Saw is a traditional Pilates exercise that concentrates on both spine rotation and flexibility.

How to do it:

• Sit with your arms outstretched and your legs extended in a V form.
• Bring your left hand over to your right foot while rotating your upper body to the right.
• Feel the stretch for a moment, then bring your attention back to the centre.
• On the opposite side, repeat.

2. The Swan

The Swan exercise is great for expanding the chest and enhancing spine flexibility.

How to do it:

• With your hands supporting your shoulders, lie face down.
• Keep your pelvis firmly planted as you squeeze your hands together to elevate your chest off the floor.
• Feel the stretch across your stomach as you extend your spine.

3. The Corkscrew 

A dynamic exercise that improves spine flexibility and tests your core muscles is the corkscrew.

How to do it:

• Lay on your back with your legs straight out in front of you.
• While maintaining your upper body firmly planted on the mat, circle your legs.
• To strengthen both sides of your spine, reverse the direction of the circles.

4. The Rocker with Open Legs

An enjoyable exercise that also increases hip and hamstring flexibility is the open-leg rocker.

How to do it:

• Sit with your arms out in front and your legs spread out in a V shape.
• Roll back while maintaining your balance on your sitting bones, then roll back up to a seated position.
• As you roll, keep your legs straight and close together.

5. Forwards Spine Stretch

A seated workout that strengthens the spine and hamstrings is called the Spine Stretch Forwards.

How to do it:

• Sit with your feet contracted and your legs outstretched.
• As you extend your arms in front of you and bend your back, reach towards your toes.
• Feel the stretch in your legs’ backs and along your spine.

6. The Butterfly 

The Butterfly exercise is excellent for stretching the inner thighs and opening up the hips.

How to do it:

• Feet should be close together, knees should be extended.
• Gently lower your knees towards the floor while holding onto your feet with your hands.
• Your inner thighs and hips should feel stretched.

7. The Infant Pose

The Child’s Pose is a stretch with yoga roots that enhances Pilates workouts by encouraging calmness and flexibility.

How to do it:

• Lie on the ground with your big toes in contact and your knees spread.
• Reaching forwards with your arms while lowering your chest towards the ground, lean back onto your heels.
• Your hips, shoulders, and spine should all feel stretched.

8. The Saw

The Saw is a seated Pilates exercise that encourages spine and hamstring flexibility.

How to do it:

• Sit with your arms outstretched and your legs extended in a V form.
• Reach your left hand towards your right foot while rotating your upper body to the right.
• Hold for a short while, then come back to the center and do it again on the opposite side.

Pilates is a great exercise that may increase flexibility while also strengthening and stabilizing the body. These Pilates routines emphasize flexibility in the spine, hips, and hamstrings while targeting different muscle groups. Including these movements in your practice will help you attain a wider range of motion and increase your general flexibility, regardless of your level of Pilates experience. To get the most out of these exercises and lower your chance of injury, remember to do them with perfect form and control.

Read more: How the Pilates Mind-Body Connection Works for You

Discover the power of Pilates with Evergreen Rehab and Wellness – strengthening your body, and calming your mind.

Take the first step towards a stronger, healthier you – sign up for Evergreen Rehab and Wellness Pilates today! You may book a 1:1 or a duet Pilates session at our Coquitlam clinic or Langley Clinic.