10 min Leg and Back Stretch routine - Hamstrings, Glutes, Inner & Outer Thigh & Lower Back | Pilates
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- Опубликовано: 25 фев 2017
- Join me for a 10 minute leg stretch pilates routine created for anyone who gets back pain and suffers from tight hamstrings and back muscles. There are both active and passive stretches to lengthen the muscles, relieve tension and this sequence can be used on its own or as part of any wellbeing fitness routine. If you spend a lot of time sitting this will be very beneficial for you too as it both lengthens and releases the back, hip and leg muscles. It's a lying sequence suitable for all ages, you just need to make sure you don't overstretch. Stretching should feel good, a gentle pull rather than any sharp pain so be easy on yourselves, listen to your body and just take the stretch to where it feels good for you. Enjoy!
Take care and have a lovely day,
Rachel x
#girlwiththepilatesmat #pilates #activerecovery #stretching
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout. 
Хобби
Just finished the exercise and my inner thigh feels immediately better!! Definitely what I need after a long day sitting, muscles completed released just by these simple moves, thank you so much ❤
Rachel, I am so grateful you directed me to this video for my tight and painful hips after telling you in a recent live chat I had a problem sitting on floor and exercising from a straight leg position and bending forward or sitting cross legged. It feels so good, it helps relieve the tightness in lower back and hip area. I am adding it to the end of my daily Pilates exercise routine a few times a week now. Thank you for being so caring and helpful Rachel. 😘
That's wonderful Helen, I am so glad you're feeling more at ease in the hips and back. And thank you for the beautiful message, that made my day today! x😘
That felt good. I really need this leg Streichung. Thank you Rachel ❤
You're so welcome! ❤️
Wow, I just stumbled across your channel while looking for a stretch! You have such a pleasent voice. I really like that you incorporate breathing technique and beginner variations. Thanks!
You're most welcome, so glad you enjoyed the session !
Great workout to do when you have finished a run. I am training for a half marathon and do this when I have finished a session. Very relaxing and I notice that my stiffness has reduced and my flexibility improved. Thank you!
That's great to hear Kerwin, thanks for the feedback. Stretching out those muscles after a long run will help ease any tightness. Well done and keep it up!
She knows what she's doing. Her body looks great ❤
Exactly what I needed today Rachel, a very effective 10 minutes! Thank you, 🤗
SO GOOD OH MY GOD
🤗
Thank you, im 17 and realized i cant do much without instant cramping. Im not as flexible as you while you do these stretches but hope to be someday, stretching used to feel miserable but i feel great after doing these and i think it has to do a lot with the incorporation of breathing exercises.
Great job! So glad you feel good after doing them. With stretching I always recommend little and often so this short sequence is perfect for you. Keep going, you can do it 🤗
Wow, just completed this routine....it's just a 10 minute to finish ....but my how powerful...one of your early classes, my how your channel has excelled....fab explanation throughout...Thank you 😘
This was made 7 years ago I don’t think she’s coming back to read a thank you
This was an amazing stretch.
I love leg stretches. Ty
My legs feel soooooo much better now . Ty. This is exactly what I needed.
Very helpful, thank you so much !!!
Lovely workout
Great details and easy-to-follow instructions for effective stretching
Glad you liked it!
Really love this sequence! Thank you
Hello Katie, Thanks for letting me know! Great to hear. let me know if there is anything special you would like to see as I'm doing requests to keep people active, happy and healthy whilst at home. Have a great day, Rachel 😊
It felt good. My leg was sore and really needed the last stretch
Glad you feel better 😘
Nice stretch perfect on time did a lot of walking yesterday.
Great stretch
Ouch and ahhhhhs. Will return to this exercise. My right hip and lower back stiffer on right side so get different sensations either side. Feels good on completion. Thank you
Wonderful! Just take your time and do what feels right when it comes to the stretches. All the best
Great strach i really felt that one
Thank you so much! I recently had a leg operation and this is just what I needed
Glad it helped! Hope you're feeling better now 🤗
Just what I needed today! Thank u ❤
You're so welcome! xx
Thank you for this. I needed that quads stretch really badly. ❤
So glad it helped! Keep going with it 🤗
I did alot of legs workout yesterday. I'm so thankful for this stretch ❤
Wonderful!
Thank you! Great stretch!
You're so welcome!
Oml ive been walking around like a gremlin for the last fre days because ive been walking my dog so much, this is exactly what i needed thank yo!!
Loved it.. Thank you
My pleasure 😊
Perfect 🎉
Very comprehensive but not too long. Thank you!
You're welcome!
I'm a cyclist. This is great for morning before cycling and post cycling session.
Fantastic! And the perfect pre and post cycle stretches for you. Keep it up and well done 👍
I never realised my body was so tight till trying this thankyou 😊 this may help with pain in the back felt really good after
You're so welcome!
I play roller derby and my legs thighs and calfs are sooo sore afterwards. This felt so good. Thanks!
You're so welcome!
Put the little things that don't want to be used to be worked so you might get spasms but this these are the best exercises just bicycle riding is not going to do it
I'm a motorcycle enduro rider, which is very demanding on the legs, I found recently I've been getting cramp in my inner thighs, so I've been doing your stretches and hopefully no more cramp because that is incredibly painful thanks.
How's it going?
Thanks for sharing! Hope you're feeling better for the stretches. The inner thigh stretches and hamstring stretches are a must for you. Keep going, you're doing great 👍
I broke my leg :(
I was crying, i was begging, i was bargaining 😅
i love u thank u very much😍😍😍😍
You're welcome 😊
👍😁😊
👍😄😊
I am not able to make my leg straight giving it a lot of pain 😢
Is it good for me ?
I’m in the same boat
Hi Annie, please don't straigten your leg if it is painful. You want to feel a gentle pull to get the benefit but NO PAIN. 🤗
swear words where used...
I read this thinking she would curse. I now understand what you meant 😂
I was cursing the whole 14 mins , i hate leg day😭
😂💛😂
@@daniellabrada654funny🌈
Were*
I do them all. It's all benaficial
Do a flip
I’m bored