8 Minute 'Good Morning' Pilates Stretch _ Good Moves _ Well+Good

Hi , my name is Chloe DW Winter from Golo Pilates .

And this is good move so well and good today .

I'm gonna take you through a morning stretch routine .

So a good way to wake up your body so that you're ready for your day .

Let's get straight into it .

We're gonna start laying down on our backs because that's what I wanna do when I wake up , I'm still sleepy .

So bring yourself down onto your back , straight away , grab onto your knees and pull them into the chest , giving yourself a nice big hug and really press your low back down into the mat beneath you and then just gently rock from left to right .

And as you rock from side to side , feel that gentle pressure of your low back , pressing into the floor beneath .

You feel like it's gently massaging out through the low back and then hold that still , take one hand onto each of your legs , onto each of the shins and start to circle the knees away from one another .

Just bringing some movement into the hip joints , almost lubricating the hip joints and then reverse that the other way you can let the butt , lift up and down a little bit , that's totally fine .

You can make big circles or small circles , just see what feels good for your body one more time like that , bring the knees into the chest and then take the hands to the backs of the thighs and just kick the legs up towards the ceiling .

They might not go very straight at all , but that's fine .

Bend them back in , breathe in , kick the legs , breathe out to bend them in and just feel that bit of stretch happen in the backs of the legs .

That's it .

Kick and bend just for five and four and three .

Get those knees a little straighter each time .

Last one like that , bend the knees , plant those feet all the way down and then open your arms out , wide , elbows , wide palms to the ceiling .

I want you to slide your hips over to the left .

That's it .

Just slide them over , bring the knees together and then let your knees fall to the right , let them fall all the way over and then twist your head and look over your left shoulder .

So you're in this spinal twist .

Now , you can either stay like that or take that left leg and slide it on top of the right .

So you're in this full deep body rotational stretch .

You can also take the right hand onto the left leg and gently pull it across and just hold it there in that twist , whole body , spinal rotation , draw the left shoulder towards the mat and hold it still deep breath in and out one more time , deep breath in and uh let that go , bring those knees back up and this time slide , but your hips over to the right and then let your knees fall over to the left .

Twist your head , look over your right shoulder this time and maybe take that right leg and slide it forward on top of the left , you can also keep the knee stacked .

Maybe take the left hand to gently draw that leg down further .

Good .

Keep looking over your right shoulder .

So you get that full body rotation and just hold it there .

Let gravity do the work , pulling you deeper into that stretch , hold it still deep breath in and I let it go one more time , deep breath in and our let that go knees together , lift those knees back up , slide your hips back to the center , pull the legs back into the chest and just start to gently rock up and down through the spine .

So , start just through the low back and then start to make that movement a little bit bigger , rolling from the shoulders down towards your butt through the whole spine .

We'll go for three and two .

And on the last one , you're gonna cross your ankles over , flip yourself around hands , plant down and then walk your knees back .

So the knees are underneath your hips , finding yourself in a quadruped position , spread the fingers wide , untuck , your toes arch through the back , look up to the ceiling , getting an extension extension through the spine and then breathe out around the spine , chin to chest and push them out away from you .

And again , in to a through the spine , lift the chest , belly drops down , breathe out to round , press through the knuckles , press through the fingers round in the spine .

Keep that going go through nice and slow each time you move into each of these positions .

See if you can get a little bit deeper , a little bit more extension through the spine .

A little bit more flexion through the spine , one more like that each direction .

And then if it feels good for you take that into a circle , take the ribs over to the left , drop the belly , the ribs down , extending it over to the right and up and around good .

Getting this movement now through the sides of the ribs , let the head just follow with the movement .

Don't worry if you feel a little bit uncoordinated as you do this , we all do .

And if you are circling , reverse that the other way I did big circles around .

You got it for another two good one .

More like that big circle around .

Come to the center and hold it still from here .

Tap your toes under , you're gonna lift your hips up and press into like a downward dog but don't stay there too long .

I want you to straighten your knees as much as you can .

And if that's not very much , don't worry about it .

The chest towards the five and then come all the way back down , shift the weight forward , softly , melt the knees back down onto the mat .

Do that again .

Breathe in , lift the hips straighten the knees as much as you can press the chest back .

Breathe out , take it all the way back down and lower the knees back down .

Keep that going lift , press it back , slowly , lower it all the way down .

Lift , press it back and all the way down last time like that , lift those hips and hold it there with those hips up towards the ceiling , soften into those knees and then start to walk your feet forward until your feet are flat and you're hanging forward in a forward fold over those thighs .

Softly bend the knees , grab onto opposite elbows , one in each hand , let the head feel really heavy and just sway the body from left to right .

And as you sway from side to side , feel any tightness you're holding in your spine just melts away , head , neck , shoulders , any tension , any stress just melts and drips out of the body .

Good hole that's still in the center .

Fingers draped down in front of you , keep that softness in the knees .

Take a big breath in and use the X how to slowly round up through your spine .

Rest stacking all the way up through the spine until you come all the way up .

Once you're up , open your legs a little bit wider out to the side , take your left hand , slide it down the leg and your right arm is gonna reach up and over , reach those fingers away from you come all the way up and over to the other side , hand slides down , reach up and away from you .

Think about taking up space here .

Big breath in , breath out to lift other side , big breath in and out to lift .

We spend a lot of our days hunched over a phone , a computer , a laptop .

So take the time to start your day feeling really open through the shoulders , through the chest , through the upper body .

Give our posture the best chance possible .

Keep it going .

That's it .

One more like that .

Each direction good come all the way up .

Take your hands behind your back into lace the fingers and reach your arms behind you , stretching , press those palms together behind your back and then just gently soften into the knees and we're gonna fold forward , let the chest fold , let the arms reach up towards the ceiling .

Still pressing those palms together .

Nice deep , bend in those knees , reach those arms up and overhead as far as you can , big breath in and out , hold it still one more .

Breath in and as you breathe out , take the hands down and slowly round that body all the way up into stand hands down by your side , roll the shoulders back up and around just for three and to and one and you are all done .

Thank you so much for joining me , everybody .

I hope that your bodies are feeling open and lengthened and ready for your day .

If you want more videos , don't forget to subscribe to Ellen Good's youtube channel and I'll see you very soon .

Thanks so much .