“Stretching for Stiffies” is a Pilates reformer stretching routine that is designed to help people of all fitness levels improve their flexibility and range of motion. The routine is based on the Pilates principles of spinal alignment, breathwork, and controlled movements. The exercises are designed to target all of the major muscle groups in the body, including the hamstrings, quadriceps, hip flexors, glutes, back, neck, shoulders, and arms.
The routine is appropriate for people of all fitness levels, including those who are new to Pilates. The exercises can be modified to make them easier or more challenging, depending on your individual needs.
Here are the benefits of doing the “Stretching for Stiffies” routine:
- Improved flexibility and range of motion
- Reduced muscle tension and soreness
- Improved posture
- Reduced risk of injury
- Increased circulation
- Improved mood
If you are looking for a safe and effective way to improve your flexibility, the “Stretching for Stiffies” routine is a great option.
Here is a sample of the routine:
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Hamstring Stretch: Lie on your back with your legs extended straight up towards the ceiling. Loop the reformer straps around the arches of your feet and slowly lower your legs down towards the floor until you feel a stretch in your hamstrings. Hold for 30 seconds.
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Quadriceps Stretch: Lie on your stomach with your legs extended straight down towards the floor. Loop the reformer straps around the arches of your feet and slowly lift your legs up towards the ceiling until you feel a stretch in your quadriceps. Hold for 30 seconds.
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Hip Flexor Stretch: Kneel on the floor with one leg forward and the other leg back. Place your hands on the floor in front of you and slowly slide your hips forward until you feel a stretch in your hip flexors. Hold for 30 seconds.
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Glute Stretch: Sit on the reformer with your feet flat on the floor. Loop the reformer straps around your thighs and slowly lean back until you feel a stretch in your glutes. Hold for 30 seconds.
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Back Stretch: Lie on your back with your knees bent and your feet flat on the floor. Loop the reformer straps around the arches of your feet and slowly lift your knees up towards your chest until you feel a stretch in your back. Hold for 30 seconds.
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Neck Stretch: Sit on the reformer with your feet flat on the floor. Loop the reformer straps around your head and slowly tilt your head to one side until you feel a stretch in your neck. Hold for 30 seconds. Repeat on the other side.
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Shoulder Stretch: Sit on the reformer with your feet flat on the floor. Loop the reformer straps around your wrists and slowly pull your arms back until you feel a stretch in your shoulders. Hold for 30 seconds.
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Arm Stretch: Sit on the reformer with your feet flat on the floor. Loop the reformer straps around your wrists and slowly extend your arms out to the side until you feel a stretch in your arms. Hold for 30 seconds.
This is just a sample of the routine. There are many other exercises that you can do to target all of the major muscle groups in your body. Be sure to listen to your body and modify the exercises as needed.
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