Post-Walk Stretch
A few minutes to cool down and lengthen after a walk, calves, hamstrings, hips, and chest, so the body feels open, not tight, the rest of the day.
A gentle lift, throughout. On every move, lightly draw up through your pelvic floor, a soft lift from the base, never a clench, while you keep breathing. New to it? Start with Pelvic Floor Foundations →
Breathe. One rule runs through every move, inhale to prepare, exhale to release and let go. It’s taught step by step in Pilates for Beginners →; everywhere after, it’s simply understood. Hold the stretches for about 5 slow breaths, that’s at least 30 seconds; if you finish quicker, you’re breathing too fast, so slow it down. For a calming anchor, try Five Finger Breathing: with a fingertip, trace up each finger as you breathe in and down as you breathe out, five fingers, five breaths.
Calf Stretch at the Wall
Hold 30–45 sec each side
30–35 sec each side
Move 2 →Hamstring Stretch
Hold 30–45 sec each side
30–35 sec each side
Move 3 →Quad Stretch
Hold 30–45 sec each side
30–35 sec each side
Move 4 →Hip-Flexor Lunge
Hold 30–45 sec each side
30–35 sec each side
Move 5 →Figure-Four Glute Stretch
Hold 30–45 sec each side
30–35 sec each side
Move 6 →Kneeling Gate Pose
Hold 30–45 sec each side
~30 sec each side
Move 7 →Post-Walk Stretch
A few minutes to cool down and lengthen after a walk, calves, hamstrings, hips, and chest, so the body feels open, not tight, the rest of the day.
The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement