A Pilates teacher says you can count on this full-body mobility routine to revive your body after a long week

If aches and pains have been nagging away at you for days, Pilates instructor Brittni Johnson has a special routine she relies on to restore equilibrium.

It involves some gentle foam rolling, mild myofascial release (gentle manual therapy to release tightness) using a massage ball, and four mobility moves you can do before bed or while watching a boxset.

“After a tough week of work or training, your body needs time to recover properly,” says Johnson, who teaches at BetterMe.

That’s when she turns to this three-step remedy. “Foam rolling boosts blood flow to tired muscles, gentle stretching releases tension, and stability exercises help protect the spine,” she says.

Combined, it will help shake off any lingering soreness you've been carrying with you, downregulate your nervous system to lower stress, and allow you to move, rest and recover better.

How to do the routine

Johnson recommends spending five minutes before the workout targeting knots or areas of tightness in your muscles with a foam roller and massage ball.

“Lie on the roller and slowly roll it over your calves, quads and upper back,” she says.

“Go slow, roughly one inch per second, so the pressure can actually work into the muscle. When you hit a tender spot, just sit with it for a few seconds and breathe.”

This technique promotes blood flow to the area and helps break up fascia (adhesions in the connective tissue) that surrounds muscles, limiting their mobility.

Next, Johnson suggests using the massage ball on your glutes and the soles of your feet.

“Let your weight sink into it, and when you find a tight spot, pause and take a few deep breaths,” she says. “Feel it soften as you exhale. Using a massage ball will enable you to get deeper knots that a foam roller can't reach.”

Now your body is ready for the main course. Perform the exercises in order, for one minute each with a slow and steady tempo. Repeat the routine two or three times.

Johnson uses Pilates props, like a ring, for the first three moves, but you can use a resistance band or a towel.

1. Windscreen wiper

Time: 60sec

This move will stretch your hamstring, IT band (down the outside of your thigh) and your inner thigh.

How to do it:

• Lie on your back, with one foot inside the ring or around the end of a resistance band.
• Hold the other end of the ring or band on the same side and straighten your leg.
• Sweep your leg slowly out to the side.
• Return it to the starting position then repeat.

2. Seated forward fold

Time: 60sec

This targets your mid-back and helps reverse the forward slouch posture commonly caused by sitting all day.

How to do it:

• Sit tall with your legs stretched out wide and your feet flexed.
• Hold the Pilates ring with both hands on the floor in between your legs.
• Place your hands on a low chair, stool or table if you don’t have a Pilates ring.
• Gently lean forward and press into the ring (or other support), keeping your back straight.

3. Inverted air squat

Time: 60sec

This controlled movement targets the lower abdominals and pelvic floor while improving hip mobility.

How to do it:

• Lie on your back, knees bent and feet flat on the floor.
• Extend both legs straight up, feet flexed.
• Bend your knees out the sides, keeping your heels together.
• Return your legs to the starting position, and repeat.

4. Glute bridge with arm extension

Time: 60sec

This exercise strengthens your glutes and hamstrings, while promoting shoulder flexibility and spinal alignment.

How to do it:

• Lie on your back, knees bent and feet flat on the floor, arms resting by your sides.
• Lift your hips into a bridge.
• Simultaneously sweep your arms up and overhead to the floor behind you.
• Slowly lower your hips and arms back to the starting position together, and repeat.

Shop accessories from BetterMe