How to Improve Your Range of Motion: Pilates Exercises for Flexibility
When considering the concepts of athleticism and functional fitness, images of strength, speed, agility and stamina may come to mind. Weightlifters, football players, and long distance runners exhibit this peak athleticism. However, a frequently overlooked, though incredibly important, component of health and athleticism is flexibility.
A healthy and functional range of motion (ROM) is crucial for overall well-being and injury prevention. ROM is the ability of a joint to move through its full potential, and though it is crucial for serious athletes to work on flexibility in order to perform at the highest level, it is important for everyone to consider and improve their flexibility for functional fitness.
Flexibility is involved in so many key movements that you likely perform every day, from reaching down to pick up a fallen sock to putting dishes overhead in a cabinet. If you’re looking to improve your flexibility and ROM, Pilates is an excellent way to help stretch and strengthen the body.
Flexibility and Range of Motion—Who Needs It!?
Turns out, we all need to focus on improving our flexibility and ROM, especially as we age. Maintaining a healthy ROM reduces the risk of injury, improves posture, and increases mobility. It also helps keep us active, confident and limber. Many people experience tightness and limited flexibility in the hamstrings, which can lead to stiffness in the lower back. Tightness in the upper body may be a result of staring into the deep oblivion of our electronic devices for hours at a time and can lead to discomfort in the neck, shoulders and back.
Flexibility and strength are interdependent, so a balanced approach is key to improving ROM—this means focusing not only on stretching but also on strengthening the muscles that support the joints. Here are a few Pilates exercises that can help enhance strength and flexibility from head to toe.
1. Hamstring Stretch with the Pilates Reformer
Tight hamstrings are a common issue that limits the ROM of the lower body. The Reformer is a Pilates apparatus that can help you stretch and strengthen the hamstrings.
How to do it:
Lie on your back with your feet on the footbar, hips-width apart.
Slowly extend your legs, keeping a slight bend in the knees, and push the carriage away using your feet.
Gently flex and point your toes as you move, focusing on lengthening the back of your legs.
Slowly bring the carriage back in and repeat.
Why it works: The Reformer provides resistance that allows for a deeper stretch in the hamstrings while maintaining support through the rest of the body.
2. Cat-Cow Stretch
This is a great Pilates exercise for improving flexibility in the spine, shoulders, and hips. It helps mobilize the spine and stretches the lower back, improving overall flexibility and range of motion.
How to do it:
Start on your hands and knees in a tabletop position, with wrists under shoulders and knees under hips.
Inhale as you arch your back, dropping your belly toward the floor, and lifting your chest and tailbone toward the ceiling (this is the “Cow” position).
Exhale as you round your back, tucking your chin to your chest, and drawing your belly button toward your spine (this is the “Cat” position).
Repeat this movement slowly and deliberately for 8-10 breaths.
Why it works: The Cat-Cow stretch helps improve spinal mobility and flexibility in the lower back and shoulders, which are often areas of stiffness for many people.
3. Pilates Roll-Up
The Roll-Up is an excellent exercise for enhancing flexibility in your spine, hamstrings, and lower back. It involves a smooth, controlled motion that helps you develop a deeper stretch and greater ROM.
How to do it:
Lie flat on your back with your legs extended straight and your arms overhead.
Inhale to prepare, then exhale as you slowly roll your spine off the mat one vertebra at a time, reaching your hands toward your toes.
Keep your legs straight and avoid using momentum.
Inhale as you begin to roll back down, one vertebra at a time, until you return to the starting position.
Why it works: The Roll-Up strengthens your abdominal muscles while simultaneously stretching the spine and hamstrings, promoting flexibility in both areas.
4. Shoulder Bridge
This exercise focuses on strengthening the glutes and lower back while also stretching the front of the hips and improving flexibility in the spine and hamstrings.
How to do it:
Lie on your back with your knees bent and feet flat on the mat, hip-width apart.
Press your feet into the floor and lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.
Hold the position for a few seconds, then slowly lower your hips back down to the mat.
Why it works: The Shoulder Bridge stretches the hip flexors and lower back while activating the glutes and core, leading to better flexibility and balance in the body.
5. Saw
The Saw is a great Pilates exercise to stretch the hamstrings and lower back while also improving spinal rotation and shoulder flexibility.
How to do it:
Sit with your legs extended wide apart, and stretch your arms out to the sides at shoulder height.
Inhale as you twist your torso to the right and reach your left hand toward your right foot.
Exhale as you return to center, then inhale as you twist to the left and reach your right hand toward your left foot.
Repeat for 8-10 reps on each side.
Why it works: The Saw stretches the spine and hamstrings while also increasing mobility in the shoulders and improving spinal rotation.
6. Standing Side Stretch
This is a wonderful exercise for increasing flexibility in the spine, hips, and shoulders. It also improves lateral mobility and balance.
How to do it:
Stand with your feet hip-width apart and your arms overhead, reaching for the ceiling.
Inhale as you lengthen your spine, then exhale as you reach your right arm over your head, bending to the left.
Keep both hips squared and your body in one long line from head to feet.
Hold for a few breaths, then return to the center and repeat on the other side.
Why it works: This exercise helps increase the flexibility of the spine and shoulders, while also stretching the hips and improving lateral ROM.
The Importance of a Balanced Approach
While flexibility exercises are essential for increasing ROM, it is important to complement them with strength exercises. Flexibility without strength can lead to instability in the joints, increasing the risk of injury. Pilates offers a balanced approach by combining both strength and flexibility. For instance, the Pilates Hundred helps strengthen the core while enhancing spinal flexibility, and the Pilates Plank engages the entire body, improving stability and range of motion.
Improving your range of motion through Pilates is not just about stretching and flexibility—it’s about creating an overall healthy body. Regular practice of targeted exercises, such as those for the hamstrings, shoulders, and spine, will lead to greater flexibility, better posture, and a reduced risk of injury. Remember, the key is a balanced approach: strength, flexibility, and mindfulness working together.