If your back hurts, your hips are stiff, and your mind is racing, soothing Pilates may be just what you need. Luckily, Shape His Pilates founder Gemma presents this routine by His Forcard.
There are only four movements and no equipment is required, so you can practice at home, at the gym, or wherever is convenient.
For ideas for more gentle movements, read this article on yoga stretches for beginners, or try these hip stretches to solve problems caused by too much sitting.
Gemma Folkard is a certified Pilates instructor and founder of Shape Pilates, an online platform offering over 200 on-demand strength training and Pilates classes.
4 movement pilates routine
1. Mermaid side stretches 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 to almost a right angle, keep your right shin parallel to your torso, and extend your left shin back.
Begin to slowly rock back and forth. As you do this, sink your lower back into the mat, keeping your spine extended. Turn sideways towards your right side, place your right hand on the floor to support your body, and extend your left hand over your head. At this time, make sure that your shoulders are away from your ears.
Lower your left hand to the mat, place your right hand shoulder-width apart horizontally, and twist your core. Push your chest forward to lengthen your spine, and pull back to flex your spine (similar to the vertical version of the cat and cow stretch).
Perform this spinal movement 6 to 8 times and repeat the sequence on the other side of your body.
2. Shoulder bridge
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Lie on your back with your feet on the ground, knees facing up, and arms above your head, resting on the ground. The neck should be long and the chest open.
Take a deep breath and feel the back of your body expand. As you exhale, slowly tuck your tailbone down and roll your hips up and off the mat. Press into your heels and slowly lift your spine, bone by bone, off the mat until you reach the bottom of your shoulder blades. At this point, your torso and thighs form a long diagonal, and your ribs are just below your hips.
Slowly reverse this movement and lower your spine back to the mat. Repeat this 5 to 8 times, focusing on your breathing throughout the movement.
3. One leg circle
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Lie on your back with your arms at your sides, palms down, and keep your chin up.
Raise your right knee until it’s vertical, relaxing and softening your calf and foot. Slowly rotate your femur with your right knee in a circular motion toward the ceiling. Keep the other leg still and parallel. The purpose is to isolate the right hip joint and massage the joint.
Draw 4 circles clockwise and 4 circles counterclockwise. Switch legs and repeat.
4. Roll down
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Stand up straight with your knees soft and your feet hip-width apart and parallel. Take a moment to feel the weight of your feet and relax your shoulders. Extend your arms in front of you so that they are at shoulder height and parallel to the floor. Keeping your arms straight and away from your body, dive forward upwards over and over until you touch the ground.
“This is a spine stretch, not a hamstring stretch. So keep your knees soft and try not to move from your hips. Instead, try to round your spine and keep your biceps in line with your ears. “Please,” says Faulkard.
Reverse this movement to return to the starting position and repeat 3 to 6 times. For the final step, hang by your elbows, swing from side to side, nod your head, and release pressure on your spine.
Need new equipment for your home workout? Our guide to the best yoga mats can help
