Watch: This gentle 45-minute pilates workout to make you flexible
This easy stretch and mobility-focused pilates session will keep you limber and flexible


By Matt Evans
Lots of people prioritise different kinds of exercise, depending on what's most important to them. Some people almost exclusively do cardiovascular workouts, whether that's going for a gentle jog or doing dynamic HIIT workouts. Others practice strength training to prioritise getting stronger.
However, one aspect of exercise very often neglected is mobility. Staying limber and flexible is of vital importance to everyone, especially as we age. Fortunately, you're in luck: expert pilates instructor and personal trainer Sophia Rose Wellness took over our Instagram account recently to bring you a gentle 45-minute pilates-inspired flow, designed to help stretch those muscles and work on your mobility.
As a gentle exercise flow, it should be accessible for many people, or easily adaptable if you can't complete the stretches as they are. Check out the flow in full below:
Why is mobility so important?
As we age, our muscles begin to shorten and contract, which is what we refer to as "tight" muscles. This is a natural part of the ageing process, but it prevents us from being as active as we were a few years ago. In addition, our muscles waste and become weaker, which prevents us from performing the same movements we used to.
Stretching is a great way to combat this. With repeated mobility work, we're able to lengthen those muscles and improve the range of motion in our joints, so our muscles have further to contract as we age. This provides us with more time, actively fighting against the process of ageing.
Stretching is also important in sport and fitness. If we suddenly move to a point which is beyond our muscle's range of motion, we could injure ourselves. Increasing our range of motion with stretching helps prevent this. For more, check out our beginner's guide to stretching exercises.
Why pilates?
Sophia Rose's mobility-focused pilates routine is perfect to get our mobility fix. One study from researchers in Busan, Korea, published in the Journal of Exercise Rehabilitation, examined whether pilates and yoga could increase not just our range of motion, but our overall health.
As defined by the World Health Organisation, health doesn't just mean an absence of illness or disease, but a combination of physical, mental and social wellbeing.
The study split its participants into three groups, having one group do no exercise, one group do yoga and a third group try pilates for eight weeks. At the end of the trial period, the pilates group scored top in both range of motion improvement and overall health, beaten even the group doing yoga classes.
Follow us on Instagram at @wearefitandwell
Want to follow the next IG workout live? Follow us on Instagram to get all the details on live workouts, Q&As with experts, and a selection of some of our best features, wellness advice, workouts and the latest deals on the hottest fitness kit. Don't miss out!
-
-
Resistance bands workout from Emma Goodman-Horne: our Trainer Of The Year!
Workout This 40-minute resistance bands workout to tone up, build muscle and lose weight comes from our Trainer Of The Year
By Matt Evans •
-
Jaybird Vista vs Beats Powerbeats Pro: Which workout earphones are worth your money?
Versus We compare two top-rated earbuds, the Powerbeats Pro and Jaybird Vista, to see which is most worthy of a spot in your gym bag
By Lee Bell •
-
Resistance bands workout from Emma Goodman-Horne: our Trainer Of The Year!
Workout This 40-minute resistance bands workout to tone up, build muscle and lose weight comes from our Trainer Of The Year
By Matt Evans •
-
"I will treasure this feeling forever": meet our Trainer of the Year!
Awards 47-year-old Emma Goodman-Horne was crowned Fit&Well's Trainer of the Year from a 70-strong longlist
By Stephanie Wood •
-
Fitbit Versa deals: Great offers on Fitbit's top multi-model smartwatch range
Deals Get Fitbit Versa 3, Versa 2 and Versa Lite – the ultimate fitness watch for style and features - at the best price
By Rob Clymo •
-
7 celebrity fitness secrets from over 50s: Barack Obama, Halle Berry & more
Fitness From Halle Berry to Barack Obama and Michelle Pfeiffer, steal the fitness secrets of celebrities
By Claire Fox •
-
How to get rid of aches, back pain and bad posture in 20 minutes a day
Fitness Simple stretching exercises are the best way to ditch bad posture and fix back pain, according to experts
By Matt Evans •
-
Best treadmill: The top indoor running machines for home gyms
Buying guide Our list of the best treadmills for you, from beginners to seasoned runners
By Lee Bell •
-
Best rowing machine: Top rowers to burn fat and tone your whole body
Buying Guide The best rowing machine offers both cardio and a full body workout, all in one machine
By Chris Smith •
-
Low-impact exercises: The best joint-friendly workouts for you
Fitness Joints hurting? These low-impact exercises allow you to workout without enduring the pain
By Lucy Gornall •