The 5 Best Pilates Exercises to Improve Flexibility

Maybe you used to be bendier than Gumby–or maybe you dreaded the sit-and-reach test every year in school. Whatever your current flexibility (or lack thereof), it’s all too easy to believe your body's stretch potential can’t be fixed.

As someone who always struggled to touch her toes, I certainly felt that way. Fast-forward to when I discovered Pilates. Within a few months, I saw a noticeable improvement in my flexibility. It taught me an important lesson: Flexibility isn’t an all-or-nothing trait. 

While things like genetics can influence flexibility, you can find meaningful progress from consistent stretching and mindful movement. In this article, we’ll dive into the impact flexibility has on our bodies, how Pilates can help boost it, plus a few go-to moves to add to your arsenal.

Why Does Flexibility Matter? 

Flexibility refers to the ability of our joints to move with ease. “Good flexibility allows us to perform everyday movements like bending, squatting, or walking without discomfort,” says Emma Stallworthy, Pilates instructor and founder of Your Reformer. “It also helps maintain proper alignment in our spine, hips, shoulders, and neck, resulting in reduced strain and discomfort from prolonged sitting or standing.” 

Beyond simply feeling amazing, increasing your flexibility can reduce your injury risk. “When our muscles can stretch and contract properly (aka are flexible), they absorb shock and impact better, meaning a reduced risk of overstretching, tearing, sprains, strains, and other injuries,” says Stallworthy. 

Then there’s the boost in circulation we also receive, she adds. “This helps improve overall muscle function and decreases feelings of fatigue as the body can deliver nutrients more efficiently.” 

Flexibility Myths and Facts 

1. Poor flexibility means you are unfit.

FALSE

Being flexible and being fit are two completely different things. “Fitness is a multifaceted concept that encompasses various physical attributes including strength, endurance, cardiovascular health, and flexibility,” explains Stallworthy. “While flexibility is an important component of overall fitness, it is just one aspect of it.” With that said, when our flexibility is lacking, it can increase our chances of injury–which can land you on the sideline (leading to decreased fitness). 

2. Your entire body is either flexible–or not. 

FALSE

Our body is a complicated, interconnected system. “It’s entirely possible to be flexible in some areas of the body and not in others,” says Stallworthy. A lot of this comes down to our daily habits and movements. “For example, people who sit a lot during the day may develop tight hip flexors, hamstrings, and lower back muscles,” she says. “On the contrary, sports that involve repetitive movements like swimming might have excellent flexibility in the shoulders but less in the legs.” 

3. Genetics play a part in flexibility. 

TRUE

While they aren’t the sole determinant for your limberness (or lack thereof), they do play a role. “Our genetic makeup can influence factors like joint structure, tendon length, and muscle fiber type,” says Stallworthy. “However, it’s lifestyle factors that can significantly change and improve our flexibility over time. So while there may be some natural limitations, consistent deliberate stretching will improve flexibility beyond genetic predisposition.”

How Does Pilates Help Boost Flexibility? 

The practice of Pilates is a match made in flexibility heaven. “Pilates is an excellent method for improving flexibility as it focuses on controlled, dynamic movements that stretch muscles while promoting strength, alignment, and coordination,” explains Stallworthy. 

For example, movements that articulate the spine–such as rolling down and rolling up–help improve spinal mobility as they gently stretch the muscles that support the back and surrounding areas, Stallworthy says.

“Flexibility requires the development of stretch, particularly in stabilizing muscles,” says Stallworthy. “The power of Pilates is that it’s able to promote both strength and flexibility during each session.” 

How Long Does it Take to Improve Flexibility? 

If you can’t touch your toes on Monday, don’t expect you to be able to by Friday. “Improving flexibility takes consistent effort and is a gradual process,” says Stallworthy. “On average, you can start seeing noticeable improvements in flexibility within three to six weeks of consistent practice (ideally every day). However, significant changes might take three to six months, and maintaining flexibility requires long-term commitment.” 

5 Pilates Moves to Increase Flexibility

These flex-friendly moves from Stallworthy are made to fit your specific needs: Complete the series as a cohesive routine to boost your total-body range of motion; or, pick and choose the moves you need the most and add them to your regular workout. These can also be a great way to cool down after a workout, or a wonderful way to start your day with some gentle movement.

Hip Flexor Stretch

Targets: hip flexors and quads  

1. 1.
   Start in a half-kneeling position with your left foot out in front.
2. 2.
   Place your hands on your hips. 
3. 3.
   Lean back slightly so you feel a stretch in your right quadriceps and hip flexors.
4. 4.
   Hold for five seconds, return to start; complete five reps, then switch sides and repeat. 

Mermaid

Targets: side of the body, ribs, hips, and middle back

1. 1.
   Sit on the floor in a “z-sit” position–right leg bent in front of you, left bent behind you. 
2. 2.
   Keeping your torso lifted, place your left hand on the floor beside your hip; inhale, and reach your right arm overhead. 
3. 3.
   Exhale as you bend gently to your left, feeling a stretch along the right side of your body. 
4. 4.
   Slowly return to the starting position. Repeat five times, then switch sides and repeat. 

Swan

Targets: back, chest, and spine

1. 1.
   Lie facedown with your legs extended straight behind you hip-width apart; bring your elbows out to the side in line with your shoulders, placing your palms and forearms flat on the floor so your hands are next to your head. 
2. 2.
   Brace your core to support your lower back. 
3. 3.
   Press into your palms to lift your chest, straightening your arms without locking your elbows. 
4. 4.
   Pause for one deep breath, then lower back down slowly, one vertebra at a time.
5. 5.
   Repeat five to eight times.

Roll down 

Targets: back and spine

1. 1.
   Stand with your feet hip-width apart, arms relaxed by your sides. 
2. 2.
   Gently tuck your chin toward your chest, then round your upper back and slowly roll your upper body down in front of your legs. 
3. 3.
   Pause at the bottom, letting your arms dangle and your head relax; inhale deeply. 
4. 4.
   Exhale, then slowly roll back up to the starting position. 
5. 5.
   Repeat three to five times, focusing on smooth, deliberate movement. 

Foot in Strap 

Targets: hamstrings, inner thighs, ITB

1. 1.
   You’ll need a resistance band, yoga strap, or towel for this exercise.
2. 2.
   Lie faceup with your left leg straight; loop the band around your right instep, holding both ends of the band in your right hand. 
3. 3.
   Keeping your tailbone firmly on the ground, straighten your right leg to extend your right heel over your right hip. 
4. 4.
   With your hips even on the floor, slowly extend your right leg as far as you can out to the side of your body, stretching your inner thigh. Hold for two to five breaths. 
5. 5.
   Use the band to gently raise your leg back to the starting position, before moving it across your body to stretch the outer hip and thigh. Hold for 2-5 breaths. 
6. 6.
   Repeat two more times in each position, then switch legs.