Written by Pulse’s unique Pilates Instructor, Daniela.
Stretching does not require huge time commitments but can in fact give you lifechanging benefits! Some of the amazing advantages of regular stretching include:
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⇒ Greater range of motion around your joints. This is especially useful for everyday activities and for injury prevention.
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⇒ Stretching allows your muscles to achieve proper alignment promoting a beautiful and healthy posture.
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⇒ Flexibility promotes good blood circulation, which allows proper muscle nourishment resulting in increased energy levels.
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⇒ Stress release. Taking deep long conscious breaths while stretching allows you to clear your mind and stimulate your whole body!
Straddle Stretch
Objective: Hamstring, inner thighs, lower back.
Find a straddle with your legs, sitting bones grounded, find an extension through you spine and begin to hinge forward at the hip.
Hold the stretch for 4-6 deep breaths.
Hip Stretch
Objective: Hip opener and lower back.
Sit down with legs crossed. Place your right ankle on top of left thigh. Keeping your spine extended begin to fold forward.
To modify you can simply cross your legs and bend forward, ensuring your sitting bones are equally grounded on both sides.
Hold the stretch for 2-3 deep breaths.
Side Stretch
Objective: Abdominal obliques, shoulders and lower back.
Sitting down comfortably, elongate through the spine and reach your right arm over to the left. Keep both hip bones stable on the ground.
Inhale through the side of your ribcage. Exhale to deepen the stretch and reach further. Keep your chest open throughout.
Hold and take 2-3 deep breaths. Repeat on the other side.
Seated Spinal Twist
Objective: spine, neck and shoulders stretch.
Sitting with legs crossed, open and lift your chest. Rotate from the waist placing one hand behind you and the other hand on your opposite outer thigh. For a deeper stretch, turn your gaze to look over your back shoulder.
Hold for 2-3 deep breaths, and gently switch sides.
Child’s pose
Objective: Full body relaxation and tension release.
Sit only your heels with your knees wider than hips distance. Reach your arms forward, spreading your finders wide.
Relax your shoulders, neck and back. Stay for 6-8 deep long breaths.
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