Pilates-Inspired Stretching Routine for Men (and Women)

This idea came from one of our male Pilates regulars who asked what he can do at home on non-workout days. Other clients run for cardio exercise and are interested in a regular stretching routine to augment their training. Great question! We have come up with a routine that is more than a pre-workout stretch but not the length or intensity of a full workout. It’s perfect for days of when you want to keep the joints and muscles activated.

This Pilates-inspired stretching routine is perfect for anyone who wants to improve their flexibility and posture at home. It requires no equipment and can be done in about 15-20 minutes.

Warm-up (2-3 minutes):

• Cat-Cow: Start on your hands and knees, spine neutral. Inhale, gently arch the low back, releasing the sit bones up to the ceiling, and lift your chest and tailbone (Cow).

Exhale, Curl your tail under, round your spine towards the ceiling, tucking your chin to your chest (Cat). Repeat 5-10 times.

• Hip Circles: Lie on your back with legs flexed toward the chest, one hand on each knee.  Make small circles with your knees and hips in one direction, then the other. Repeat 5 times in each direction. Feel the low back and hips gently stretch.

Stretches (hold each stretch for 30 seconds, repeat 2-3 times):

• Back Extension: Only do this exercise if this movement is pain free. Some people may have to modify this exercise, by lying on their front with a pillow under their hips/ pelvis. Do not push up into full low spine extension. Check with your treating physiotherapist about how to do this exercise safely for you.

If Pain free: Lie on your stomach, hands under your shoulders. Gently press up, lifting your chest and head while keeping your hips on the ground. Start low and build up slowly. Feel a stretch in your abdominal muscles and lower back.

• Hamstring Stretch: Lie on your back with the knees bent. Hold the back of one thigh with the hip at a 90 degree angle, knee bent. Start to gently glide the lower half of the leg up and down, with the ankle pointed or flexed. Keep your pelvis and tail bone down on the ground.

Alternative: Sit on the floor with legs extended. Weight is on the middle of your sit bones. Knees may be slightly bent. Reach towards your toes, keeping your back straight.

• Quadriceps Stretch: Stand tall, holding onto a wall or chair for balance. Grab one ankle and gently pull your heel towards your buttock, feeling a stretch in the front of your thigh. Repeat on the other side.

Alternative: If your knee is uncomfortable with this position, you may stand at a table or bench with a chair behind you. Hips square to the front. Put your foot back on the chair behind you, tuck pelvis under, or slightly bend the standing knee, for the stretch on the front of the thigh.

• Hip Flexor Stretch: Kneel on one knee, with the other foot flat on the floor in front of you. Gently push your hips forward until you feel a stretch in the front of your hip. Repeat on the other side.
• Alternative: If Kneeling on the knee is uncomfortable, stand in a lunge with the hips square to front, knee in line with toes. Tuck the pelvis under

• Inner Thigh Stretch:

Standing Version:  Hanging onto a table in front of you with feet wide apart. Toes face forward parallel. Flat back, folding at the hips. Gently lunge side to side to feel a stretch on one inner thigh then the other, right to left lunging.

Lying down on Back: Knees bent up, heels together. Let your knees fall out to the sides. Place your hands on the inner knee and Gently press your knees towards the floor, feeling a stretch in your inner thighs.

• Chest Stretch: Stand tall, clasp your hands behind your back, and straighten your arms. Gently lift your chest and gaze upward, feeling a stretch across your chest and shoulders.
  
• Calf Stretch: Stand facing a wall, arms outstretched. Place one foot back, keeping your heel on the ground. Lean into the wall until you feel a stretch in your calf. Repeat on the other side.

Cool-down (2-3 minutes):

• Deep Breathing: Lie on your back with knees bent, feet flat on the floor. Place one hand on your chest and the other on your stomach. Inhale deeply through your nose, feeling your stomach rise. Exhale slowly through your mouth, feeling your stomach fall. Relax your jaw, neck, chest, base of ribcage and hips on each out breath. Repeat 5-10 times.

Important Considerations:

• Focus on form: Maintain good posture and alignment throughout the routine.
• Listen to your body: Don’t push yourself too hard, especially if you’re new to stretching. Stop if you feel any pain.
• Rule is ‘ stretchy strain , no pain’!
• Breathe deeply: Focus on your breath to enhance the stretches and promote relaxation.
• Consistency is key: Aim to do this routine 2-3 times per week for best results.

This routine is designed to improve flexibility, posture, and body awareness, which are all key principles of Pilates. It can be done by men of all fitness levels and can be easily modified to suit individual needs.