Pilates Workouts Pilates Stretches to Increase Flexibility By Marguerite Ogle linkedin Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. Learn about our editorial process Marguerite Ogle Reviewed by Reviewed by Kristin McGee, CPT on February 01, 2020 instagram Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine. Learn about our Review Board Kristin McGee, CPT Updated on March 30, 2020 Print More in Pilates Workouts Beginners Equipment and Apparel Pilates Certification Pilates is known for helping people develop both strength and flexibility. The following set of Pilates stretches includes exercises that increase the flexibility of the back, front-body, side-body, hamstrings, and hips. The strength part of the stretch and strength equation is very important—it's what helps maintain physical integrity and alignment as one stretches a muscle, or increases the range of motion in a joint. All of these exercises promote both strength and flexibility. Click through on the name of the move for a full set of instructions. Wall Roll Down Verywell / Ben Goldstein Wall roll down is a wonderful, all-over kind of stretch. It begins with a beautiful opening of the chest and extension of the back and proceeds to a deep curve that stretches both the back and the hamstrings. Spine Stretch Verywell / Ben Goldstein A great stretch for the back and hamstrings, spine stretch also provides a moment to center oneself before moving on to more challenging exercises. Do spine stretch gently at the beginning of a routine, or use it for a more intense stretch later in your workout. Those with tight hamstrings may be more comfortable seated on a small lift, like a folded blanket or towel. Saw Verywell / Ben Goldstein Saw is an interesting exercise. The rotation of the trunk creates an opportunity for a strong oppositional stretch through the back extensors and out the tips of the fingers. Along with that, there is a deep flex at the hip and a good stretch for the hamstrings. Swan Verywell / Ben Goldstein Swan is a back extension exercise, so it provides a great counter stretch for the many forward flexion exercises we do in Pilates. Swan stretches the abdominals and hip flexors, even as it strengthens the abdominals, back, shoulders, inner thighs, and hamstrings. Take swan a step further by adding a neck roll. This will allow you to practice the easy freedom of movement one can experience when the head and neck are well-supported by a strong core and stable upper body. Mermaid Side Stretch Verywell / Ben Goldstein Mermaid side stretch lengthens and opens the side body. Keeping the hips grounded as the full reach of the arm carries the torso up and over will connect the stretch all the way through the center of the body. Hip Stretch Verywell / Ben Goldstein This is an easy but very well-targeted stretch. It will help you get to that tight place just behind the outside of the hip. Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit