Move(s) of the Month: Down Stretch & Long Stretch
This October, we’re stretching our way into spooky season with two Pilates powerhouses: Down Stretch and Long Stretch. Think of them as workout buddies—Down Stretch is your friendly, supportive intro, while Long Stretch is the more challenging (but totally worth it) advanced option.
What’s the Deal with These “Stretches”?
Don’t be fooled by the name-neither of these moves feel very relaxing.
Down Stretch: This beginner-friendly move opens your chest, strengthens your core, and helps you glide on the reformer like the Pilates pro you’re becoming. It’s a full-body treat, focusing especially on the deep core muscles of your lower back and abs.
Long Stretch: The amped-up, long lever, version of Down Stretch, this advanced exercise adds more intensity, requiring serious core stability and shoulder strength. But don’t feel pressured to "level up" unless you're ready!
Top 3 Benefits of Both Stretches:
Core Strength: Activate those deep muscles for a stronger, more stable core.
Shoulder Stability: Strengthen your shoulder stabilizers and protect your joints.
Posture Improvement: Open your chest, lengthen your spine, and stand taller—bye-bye, phone hunch!
Tips for Success:
Squeeze those glutes to keep the hips driving forward.
Master Down Stretch First: You don’t have to move on to Long Stretch unless you’re ready. Down Stretch has plenty of challenge and progression on its own.
Breathe! Inhale as you extend, exhale as you return. It’s Pilates magic.
Slow & Steady: Rushing equals sloppy. Focus on form and feel the burn.
Modifications for the Real World
Down Stretch:
Keep a neutral spine if full extension feels too much.
Long Stretch:
Reduce range of motion if you need to ease up. No shame in modifying—it’s smart Pilates!
Try a different spring tension lighter is nicer on shoulders but killer for the core. Heavier will support the core but be killer for the shoulders.
To Long Stretch or Not to Long Stretch...
If Down Stretch continues to challenge you, stick with it! Pilates is all about intention, not jumping ahead. Stay strong this October! 🍂💪