DO you need to stretch after a pilates session?
Do you need to stretch after a Pilates session?
Pilates is a fantastic workout that focuses on improving core strength, flexibility, balance, and overall body awareness. Pilates is unique in that it is one of the only forms of exercise that builds muscle strength without shortening those muscles. So, after you’ve done a fairly intense Pilates session, do you need to stretch afterwards?
Because Pilates is designed to both lengthen and strengthen muscles, some people argue that an additional post-workout stretch may not be necessary. However, depending on the intensity of your session and your body’s needs, a post-Pilates stretch can be a valuable addition to your routine.
Reasons You Might Want to Stretch After Pilates
1. Muscle Relaxation and Recovery
Even though Pilates encourages flexibility, the session still activates and challenges your muscles, sometimes resulting in tightness or fatigue. Stretching after Pilates can promote relaxation, help ease muscle tension, and kickstart the recovery process. Post-workout stretches can reduce the buildup of lactic acid and prevent delayed onset muscle soreness (DOMS) in the following days. Muscle soreness is usually at it’s maximum between 24-48 hours after exercise, which can put you off exercising again until it has eased off. Therefore doing everything to reduce muscle soreness in my opinion is a good thing!
2. Enhancing Flexibility
While Pilates supports flexibility, a focused stretch afterward can further enhance your range of motion. Holding static stretches (where you hold a position for 20-60 seconds) post-workout is often more effective since your muscles are already warm and more pliable after exercise. This is an excellent opportunity to work on deepening stretches and improving flexibility over time.
3. Improved Circulation
Stretching increases blood flow to the muscles, which can improve circulation and deliver vital nutrients to aid in repair. This can be particularly beneficial after an intense Pilates class where muscles are actively engaged for an extended period.
4. Stress Relief and Mindfulness
Pilates encourages a connection between the mind and body, much like yoga. Ending your session with a gentle stretch and deep breathing can provide a moment of relaxation and mindfulness, leaving you feeling calm and refreshed. A brief post-workout stretch also gives you time to cool down gradually and bring your heart rate back to normal.
Post-Pilates Stretch Routine Ideas
If you choose to stretch after your Pilates class, here are a few simple stretches you can incorporate:
Child’s Pose – A relaxing stretch for the lower back and hips, perfect for winding down.
Lying or Seated Glute stretch – A really targeted stretch for the glutes as lots of Pilates exercises involve sustained activation of the Glutes muscles.
Seated or Standing Forward Fold – Stretches the hamstrings and lower back.
Standing Quadriceps Stretch – Targets the quads, which are often engaged during Pilates exercises. Make sure you hold on to something if you feel a little unsteady!
Cat-Cow Stretch – A gentle way to stretch and mobilise the spine after core work, and also stretches the abdominal muscles which can be really feeling it!
Chest Opener/ Shoulder stretches/ Shoulder rolls – A stretch to counteract any tightness in the chest or shoulders, especially after exercises that involve a lot of arm or plank work.
When Stretching After Pilates May Not Be Necessary
If your Pilates session was primarily focused on flexibility and included lots of stretching exercises, additional post-workout stretches may not be needed. If you already feel relaxed and loose, you might be good to go without an extra stretch. However, if you feel tightness in specific areas, such as your hamstrings, shoulders, or lower back, a few more targeted stretches may be helpful.
Final Thoughts on stretching after a Pilates session
While Pilates already incorporates stretching into its movements, a dedicated post-Pilates stretch can help enhance recovery, improve flexibility, and support relaxation. The decision comes down to your individual needs, the intensity of your session, and how your body feels afterward. Listen to your muscles, and if they feel tight or sore, a few minutes of stretching could be just what you need to feel rejuvenated.
I personally find that if I stretch after my own personal Pilates practice, I don’t suffer any muscle soreness, so this doesn’t interfere with future Pilates sessions. Whereas if I don’t stretch, I will feel the soreness on day 2 after the session – and this then makes my Pilates session on that day harder! I always include at least 5 minutes stretching and breathing at the end of the Pilates classes that I teach and I always receive feedback from my clients that they need this – both from a physical point of view but also for the mindful element too.
So, do you need to stretch after Pilates? Not necessarily, but it can certainly be a beneficial addition, helping you to get the most out of your workout and set yourself up for continued progress! Give it a go and see if you feel the benefits…
To be the first to hear about new blog posts, be sure to sign up for my newsletter here.
