LIFE Pilates Body Therapy
Ellen Paynton, B.A. Kin, Certified Pilates Practitioner
Williams Lake, B.C. 250.398.2656
Triceps Bracchii
Latissimus Dorsi
Pecs and Biceps Bracchii
Rhomboids, Erector Spinae
Erector Spinae
Long Adducotrs
Trapezius, Medial Deltoid
Sitting on a
block to release
the lower back.
Calves
Sitting on a
block to release
the lower back.
Short Adductors
Lying Hamstring
the knee of the stretching
leg is straight..
the knee of the stretching
leg is slightly bent.
Lying Quad Stretch
Gluts
IT Band
Please Note: Stretches should be done after a warm up of at least 10 minutes. The warm up should consist of large
muscle groups and does not necessarily need to be cardiovascularly challenging.
Stretches should be held for a minimum of 30 seconds up to 90 seconds. The muscle that is being stretched should
not be shaking or quivering. If it is you have stretched too far so come out of the stretch and do it again. Anywhere
from 2-4 sets is recommended.