Ease back and hip stiffness with this 10-minute beginner Pilates flow
Tag this onto your morning routine to maintain your mobility
Looking after your joints pays off in your later years; keep them strong and mobile now, and you’ll be able to move with ease when you’re older.
An efficient routine like this one from Sundrop Pilates instructor Hannah Lawrence will help your joints stay happy.
Doing the 10-minute session will not just maintain your mobility—it will improve your ability to move and hold certain positions, too.
“The idea is that sitting cross-legged and reaching toward your toes will start to feel more comfortable and natural,” says Lawrence.
She suggests moving slowly through the exercises and making sure each one feels like a stretch, but doesn’t cause any pain.
1. Pelvic curl/bridge
Reps: 6-8
- Lie on your back with your knees bent and feet hip-width apart.
- Exhale, tuck your tailbone, and peel your spine off the mat one vertebra at a time, until your knees, hips and shoulders are aligned.
- Inhale, then exhale and slowly roll back down.
2. Cat-cow
Reps: 10
- Come to your hands and knees, with your hands under your shoulders and knees under your hips.
- Inhale, lift your chest and drop your belly.
- Exhale, round your back and draw your navel in.
- Move slowly, feeling each segment of the back move.
3. Mermaid side bend
Time: 1min each side
- Sit with your knees bent, positioning your left leg in front and right leg out to the side.
- Place your left hand on the floor for balance.
- Reach your right arm up and over your head and bend your torso to the left, while keeping your buttocks on the floor.
- Rise and repeat.
- After one minute, switch sides.
4. Single-leg forward fold
Time: 30-60sec each side
- Sit on the floor with your legs extended wide.
- Bend your right leg and bring your right foot to rest on the inside of your left thigh.
- Hinge forward from the hips and reach toward the toes of your left foot.
- Hold for 30 to 60 seconds then switch sides.
5. Single-leg hamstring stretch
Hold: 1 minute each side
- Lie on your back.
- Extend one leg up toward the ceiling.
- Hold your leg behind your thigh or calf and gently try to straighten the knee, while pulling it toward your face.
- Point and flex the foot a few times if it feels good.
6. Pilates roll down
Reps: 3-4
- Stand with your feet hip-width apart and your knees slightly bent.
- Tuck your chin toward your chest, then slowly roll down through the spine.
- Pause at the bottom, then roll back up.
- If your hamstrings are tight, bend your knees more.
7. Supine knee rocks
Reps: 5 each side
- Lie on your back with your knees bent and feet on the mat.
- Let both knees fall to one side, then raise them back to the center.
- Let them fall to the other side.
- Keep your shoulders pressed into the mat.
