Post-Walk Stretch
A few minutes to cool down and lengthen after a walk — calves, hamstrings, hips, and chest — so the body feels open, not tight, the rest of the day.
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 release and let go. 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.
Calf Stretch at the Wall
Hold 30–45 sec each side
30–35 sec each side
Move 2 →Hamstring Stretch
Hold 30–45 sec each side
30–35 sec each side
Move 3 →Quad Stretch
Hold 30–45 sec each side
30–35 sec each side
Move 4 →Hip-Flexor Lunge
Hold 30–45 sec each side
30–35 sec each side
Move 5 →Figure-Four Glute Stretch
Hold 30–45 sec each side
30–35 sec each side
Move 6 →Kneeling Gate Pose
Hold 30–45 sec each side
~30 sec each side
Move 7 →Post-Walk Stretch
A few minutes to cool down and lengthen after a walk — calves, hamstrings, hips, and chest — so the body feels open, not tight, the rest of the day.
The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement