If you’ve got a sore back, stiff hips and a mind that’s racing, some soothing Pilates could be just what you need. Fortunately, we’ve got you covered with this routine from Gemma Folkard, the founder of Shape Pilates.
There are only four moves and you don’t need any equipment to do it, so you practice it at home, at the gym, or wherever is convenient.
For more gentle movement ideas, have a read through this piece on yoga stretches for beginners, or try these hip stretches to fix problems caused by too much sitting.
Gemma Folkard is a certified Pilates instructor and founder of Shape Pilates, an online platform with more than 200 on-demand strength and Pilates classes.
Four-move Pilates routine
1. Mermaid side stretch and rotations
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Sit on the ground with your right leg straight out in front of you and your left leg out to one side. Bend your knees so they form a rough right angle, with your right shin lying horizontally to your torso and your left shin extending behind you.
Start to gently rock back and forth. As you do, allow your hips to sink down into the mat while maintaining a lengthened spine. Bend sideways over to your right side, planting your right hand on the floor for support and reaching your left hand over your head. Make sure your shoulders are away from your ears while doing this.
Take your left hand down to the mat, level with your right hand and shoulder-width apart, causing your trunk to twist. Push your chest forward to extend your spine then pull it backwards to flex your spine (similar to a vertical version of the cat-cow stretch).
Perform this spine movement six to eight times then repeat…
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