Pilates stretches you may do on your own to alleviate your achy backs and sore necks.
Remember… you see the best results with consistently. Do each one of these for up to 5-7 repetitions. The ones that are NOT your favorite are the one YOU need the most.

Child’s Pose- Benefits of Child’s Pose. Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso. This resting pose centers, calms, and soothes the brain, making it a therapeutic posture.

Bridge- Benefits of Bridge Pose Strengthens lower back, glute, and leg muscles. Stretches the chest, neck, spine, and hips. Increases spinal alignment and flexibility. Improves posture. Improves blood circulation.

Gentle Stretches to your neck- Benefits of Bridge Pose Strengthens lower back, glute, and leg muscles. Stretches the chest, neck, spine, and hips. Increases spinal alignment and flexibility. Improves posture. Improves blood circulation. Do not crack your neck, this needs to been done very lightly. The pressure of two figures or less.

Extension on your stomach- PRONE BACK EXTENSION INSTRUCTIONS.

1. Lie on your stomach with your legs fully extended and your arms extended back.
2. Engage your back muscles and lift your torso.
3. Pause for 2 seconds, then return to the starting position.
4. Repeat until the set is complete. This will strengthen your lower back, remember…stomach in and neck long!

Open Tight Shoulders- At some point we all are a victim of tight achy shoulders. Stand in t doorway, take your warms the distance of where your rib cage is in line with your elbows and lean forward. Only go as far as it’s not uncomfortable and don’t forget to breathe!

Side Openers- Way On your side, stack your hips and bend your knees. Lay with a supportive towel under your head. Both arms are in front of you, the top hand and no weight or a 1 pound weight. You begin you open your top arm and allow your truck to open and you follow your gaze and with whatever the weight is doing. 5-6 reps. Exhale as you open your arms.

Figure four stretch- The Figure-Four (Piriformis) Stretch! The piriformis muscle is an external rota-tor of the hip and due to long hours of sitting and various activities we put our bodies through, this muscle can get seriously tight!

Dropping the knees to one side and looking to the opposite side- This is so beneficial. Clear your mind and breath into the stretch. BREATH, let go and surrender to this stretch.

Side Note: Always confirm and make sure this is okay with your doctor. This is not medical advice and if your pain persists you should see your doctor immediately

• Remember the Pilates Principles
• Breathing
• Coordination
• Flow
• Precision
• Centering
• Control