The Best Pilates Stretches for Stiff Joints & Achy Muscles

Do your joints feel a little creaky in the mornings? Or perhaps you notice tightness after sitting at a desk or gardening for too long?

You’re not alone — as we get older, stiffness and achy muscles become more common, especially in women over 40 (due to the decrease in oestrogen).

The good news is that Pilates can help you keep moving with ease, reduce discomfort, and improve flexibility in a gentle, safe way.

Why Pilates Helps Stiff Joints

Research has shown that regular stretching and mobility exercises can improve joint function, reduce pain, and even boost overall wellbeing. Pilates combines slow, controlled movements with mindful breathing, which helps:

• Increase circulation to stiff muscles and joints

• Improve posture and alignment (taking pressure off achy spots)

• Build strength around key joints like hips, knees, and shoulders

• Support balance and coordination, reducing the risk of falls

A 2019 review published in Frontiers in Medicine found that Pilates significantly improved physical function and pain management in adults with musculoskeletal conditions. In other words, Pilates isn’t just stretching — it’s functional movement that keeps you doing the things you love.

Simple Pilates Stretches You Can Try at Home

Here are a few gentle stretches that can ease stiffness and achiness. Always move within a pain-free range, and never force a position:

Spine Stretch

1. Seated Spine Stretch

• Sit tall on a mat with legs extended and feet flexed.

• Inhale to prepare, then exhale as you reach your arms forward and gently round through your spine.

• Feel the stretch across your back and hamstrings.

• Please avoid this forward flexion if you have spinal injuries or concerns.

Hip Flexor Stretch

2. Hip Flexor Stretch

• Kneel on one knee with the other foot in front, creating a 90-degree angle.

• Gently shift your weight forward until you feel a stretch at the front of your hip.

• You can add in an arm raise or tricep stretch here too to better open up the fascial chain.

• Hold for 20–30 seconds and breathe deeply.

• A cushion under the supporting knee can aid comfort too.

Cat Stretch

3. Cat Stretch

• On hands and knees, inhale and lengthen your sit-bones away, allowing the soine to gently soften down.

• Exhale to tuck your tailbone under and engage the abs.

• This mobilises the whole spine and eases stiffness in the back.

Shoulder Opener

4. Shoulder Opener with Band (or Towel)

• Hold a band or towel in both hands, wider than shoulder width.

• Gently lift it overhead and behind you as far as comfortable.

• Great for shoulder mobility and posture.

5. Chest Opener

   Try the video here.....

Bringing It All Together

A few minutes of Pilates stretches each day can make a huge difference to how your joints and muscles feel. The real magic, though, comes from regular guided classes — where you can safely build strength, mobility, and flexibility over time.

At Better Body Training, our community Pilates classes in Herhsam, Walton on Thames, are designed for real people — especially those wanting to stay active, manage stiffness, and feel better in their bodies.

Whether you’re a beginner or returning after a break, we’ll help you move with confidence.

👉 Ready to feel the difference for yourself?

Book a trial class today and discover how Pilates can help you move with ease.

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