stretch and release Pilates

Stretch and release Pilates

Pilates class to help stretch out the body and release tension.

  • Difficulty: Easier
  • Length: 34 minutes

This is a mat-based class focused on movements to help stretch out the body and release tension. The class also includes movements to work on strength and control throughout the body.  This is a nice gentle paced class suitable for most levels but please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing warm up shoulder rolls and neck stretch
  • Chest opener and heel raises
  • Squats with heel raises
  • Calf stretch and book opener
  • Roll downs
  • Four-point kneeling tail swish
  • Swimming side leg reach
  • Thread needle
  • Child pose
  • Side leg press
  • Quad stretch
  • Scapula isolations
  • Double leg stretch
  • Hip twist
  • Dynamic hamstring stretch
  • Glute stretch
  • Sitting spine twist and mermaid

The class begins by focusing on breathing control then continues to relax and stretch out through our neck and shoulders. We then combine in some heels raises with a chest opener before working our legs a little more with a squat. In standing we stretch out through our calf muscles and the upper body further with a book opener stretch.  

Rolling down into four-point kneeling we then release some tension in our lower back with a tail swish movement and work on some leg control with a swimming side leg reach. In this position we then bring some more upper body stretching in with a threading the needle movement and child pose.

Moving onto our sides we work on some leg control and glute strength with a side leg press then stretch out through the fronts of our legs with a quad stretch. From here we come onto our backs and work on some upper body strengthening with some scapula isolations then bring in some leg control with a double leg stretch. We then stretch our through our lower back with some rotations and our legs with a dynamic hamstring stretch. Finishing the class in sitting with a spine twist and mermaid stretches.

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

  • Marged

    I love this gentle class.
    It was perfect to ease my body back into life after illness.
    Thank you Vicky.

    1. Vicky

      Thank you Marged, glad you enjoy the class. I hope you continue to feel better. Best wishes, Vicky

  • Rowena

    Really enjoyed the workout, especially the new (to me) moves. Feeling stretched and relaxed! Thanks very much Vicky.

    1. Vicky

      Thanks Rowena, lovely to hear you enjoyed the class.

  • Carolyn

    Lovely exercise class for limbering up stiff joints. Thank you.

  • Linda

    Really enjoyed the class. Thank you.

  • Jenny

    Just recovering from a few disc problems. Perfect class to help with the pain. Thank you

    1. Vicky

      Thanks for your comment Jenny. Wishing you a speedy recovery.

  • Sue Heyes

    Great combination of moves this week Vicki, especially for my sore joints.

    1. Vicky

      Glad you liked it Sue!

  • Catherine

    Dear Vicky, your classes are superb. As a 75 yr old with an achy back at the moment , they are just the ticket for keeping me articulated.
    Most of all I love your delivery, your encouragement and gentleness.
    Thank you

  • Hazel

    Great class. Was stiff and sore after long run. Really helped to loosen me up

  • Sue

    Definitely felt stretched by the end of the class (and all the clunking noises had stopped!).

  • Carol

    This is my first class with you Vicky. Loved it.
    Excellent coach, you explain all moves with confidence and calm.
    Thank you for sharing pilates with us.
    Will definitely continue using your classes.

    1. Vicky

      Thanks Carol. And welcome 🙂

  • B

    I’m so glad I’ve found your website! These incorporate a lot of the physio I’ve been told I should do, but make it much more enjoyable and easy to follow 🙂 Thanks

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