Open the Front Body
A gentle lift, throughout. On every move, lightly draw up through your pelvic floor — a soft lift from the base, never a clench, while you keep breathing. New to it? Start with Pelvic Floor Foundations →
Breathe. One rule runs through every move — inhale to prepare, exhale to execute. It’s taught step by step in Pilates for Beginners →; everywhere after, it’s simply understood. Hold the stretches for about 5 slow breaths — that’s at least 30 seconds; if you finish quicker, you’re breathing too fast, so slow it down. For a calming anchor, try Five Finger Breathing: with a fingertip, trace up each finger as you breathe in and down as you breathe out — five fingers, five breaths.
Upper Pec Stretch
Hold 30–45 sec
Move 1 →Mid Pec & Front Shoulder
Hold 30–45 sec
Move 2 →Lower Pec & Pec Minor
Hold 30–45 sec
Move 3 →Single-Arm Reach & Rotate
8–10 sets
Move 4 →Median Nerve Stretch
8–10 sets
Move 5 →Latissimus Dorsi & Side-Body Hang
Hold 30–45 sec each side
Move 6 →Anterior Deltoid & Biceps Anchor
Hold 30–45 sec
Move 7 →Open the Front Body
The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement