Pilates - the value of a ‘Good Stretch’

20 Mar

When most people think of Pilates, they often picture core-strengthening exercises and controlled movements designed to build stability. And it can be exactly that. However, it is so much more.

My approach, alongside strengthening is to incorporate (and sometimes emphasise) stretching in my sessions - and to ultimately provide Positive Movement Experiences that enhance both your physical and mental health.

Pilates should be a whole-body experience that enhances your overall health

Why stretch? Well, through stretching, we want to lengthen muscle to ultimately improve elasticity and flexibility. You want to be able to reach down and tie your shoes, or to be able to stride out when walking; overall you want to feel at ease in your body.

But the science of stretching isn’t necessarily all about the properties of muscle - research consistently suggests that stretching can also help alleviate pain for example through the ‘Gate Control Theory’ or by activating the parasympathetic nervous system which can reduce pain and inflammation (Behm, 2011).

Clients often come away from my classes saying it was ‘a really good stretch’. So, does that mean we’re just being passive?

Certainly not.

Stretching can be both Static and Dynamic, and Pilates can be an incredibly effective way to improve flexibility and range of motion. It’s not all about the ‘crunch’—a skilled Pilates instructor can seamlessly incorporate dynamic and static stretching into a session, making it a fantastic way to enhance mobility, particularly as we age.

Static Stretching and Breathwork can both help alleviate pain

The Value of Flexibility and Range of Movement

As we get older, maintaining flexibility becomes crucial for overall mobility, injury prevention, and daily comfort. Increased ability to stretch means improved gait speed and mobility in older adults, (Xu et al. 2021) whilst a decreased lower extremity range of motion (ie your legs and feet) is associated with an increase in fall rate (Zarei et al, 2020).

In terms of alleviating stiffness, as we age, we also have to work harder at it (yes, sorry, there’s no way around it)! Research shows that as we age, our muscle stiffness increases (Xu et el, 2021). You might notice this first thing in the morning, in particular. Stiffness in the muscles and joints can lead to discomfort, restricted movement, and even an increased risk of falls. Incorporating stretching is a structured yet gentle approach to enhancing flexibility while strengthening the body at the same time.

Research supports the importance of flexibility training in aging populations. According to a study published in the Journal of Aging Research (2018), regular flexibility training can improve functional movement and reduce the risk of musculoskeletal injuries in older adults (Smith et al., 2018).

Dynamic and Static Stretching in Pilates

A well-rounded Pilates session doesn’t just focus on strength—it also includes both dynamic and static stretching to enhance flexibility and range of motion. (Static passive flexibility determines Dynamic Flexibility, so both are important).

Dynamic Stretching: This involves controlled, flowing movements that gently take the muscles and joints through their full range of motion. Movements such as leg circles, spinal twists, and roll-downs are excellent examples of dynamic stretching within Pilates. These exercises not only warm up the muscles but also improve overall mobility and coordination. A study published in Sports Medicine (Behm & Chaouachi, 2011) highlights that dynamic stretching can enhance flexibility and performance when incorporated into a workout routine.
Static Stretching: Holding a stretch for an extended period allows the muscles to lengthen and relax. Exercises like the seated forward fold, mermaid stretch, or hamstring stretches performed prior to leg circles encourage deeper flexibility over time. Stretches can be performed at any point in a programme, but can be particularly beneficial toward the end of a Pilates session when the muscles are warm and more receptive to elongation. Research from the American Journal of Sports Medicine (2010) suggests that static stretching can contribute to increased range of motion and injury prevention (McHugh & Cosgrave, 2010).

Why a Skilled Instructor Makes a Difference

While Pilates itself is a fantastic tool for building flexibility, a skilled instructor can tailor sessions to include the right balance of stretching techniques based on an individual’s needs. They can guide you safely through movements, ensuring proper alignment and preventing strain. Whether using mat-based exercises or equipment like the Reformer and Pilates Chair, an experienced teacher will seamlessly integrate flexibility training into your workout, making Pilates a full-body conditioning experience.

Beyond the Crunch: A Holistic Approach

As I mentioned, Pilates is often associated with core work, but its benefits extend far beyond just strengthening the abdominals. A well-designed session targets the entire body (and mind), improving posture, balance, and functional movement. The combination of strengthening and stretching means you leave each class feeling not just stronger, but also more mobile and aligned.

So, can Pilates really be a good stretch? Absolutely.

With a focus on both dynamic and static flexibility work, Pilates offers a comprehensive approach to maintaining and improving mobility at any age. Whether you're looking to prevent stiffness, enhance athletic performance, or simply move with more ease in daily life, join me in either my Beginner’s Series, or my online Membership, both available through my website http://www.positivepilatessolihull.co.uk

Sarah

References

Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. Sports Medicine, 41(11), 903-927.
McHugh, M. P., & Cosgrave, C. H. (2010). To stretch or not to stretch: The role of stretching in injury prevention and performance. American Journal of Sports Medicine, 38(3), 370-376.
Smith, K. A., et al. (2018). The effects of flexibility training on movement function in aging populations. Journal of Aging Research, 2018, 1-10.
Støve MP, Thomsen JL, Magnusson SP, Riis A. (2024) The effect of six-week regular stretching exercises on regional and distant pain sensitivity: an experimental longitudinal study on healthy adults. BMC Sports Sci Med Rehabil. 27;16(1):202.
Xu, J., Fu, S. N., & Hug, F. (2021). Age-related increase in muscle stiffness ismuscle length dependent and associated with muscle force in seniorfemales.BMC musculoskeletal disorders,22, 1-7
Zarei, H.,Norasteh, A. A., & Koohboomi, M. (2020). The relationship between muscle strength and range of motion in lower extremity with balance and risk of falling in elderly. Physical Treatments-Specific Physical Therapy Journal, 10(1),33
Thanks also to my mentor, Dr Adam Mcatee for providing evidence-based education and information to support my work.