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Exercise 11: Relaxation exercises

Sit upright, move your head round in a circular motion, being careful not to roll it too far back. Breathe again and change direction. Return to the center and roll your shoulders forwards and then backwards. Raise your shoulders before lowering them again as you breathe out. Stretch your arms out to the sides and lift them up to the ceiling, breathe in and slowly lower them again as you breathe out.

Individual exercises

Pilates warm-up exercise
Exercise 1:
Warm-up exercise
Pilates exercise: Basic cat
Exercise 2:
Basic cat exercise
Pilates exercise: Back stretch
Exercise 3:
Back stretch
Pilates exercise: Power for your back
Exercise 4:
Power for your back
Pilates exercise: Strengthening your lower back
Exercise 5:
Strengthening your lower back
Pilates exercise: Shoulder bridge
Exercise 6:
Shoulder bridge
Pilates exercise: Strengthening your legs
Exercise 7:
Strengthening your legs
Pilates exercise: Twist
Exercise 8:
Twist
Pilates exercise: Side stretch
Exercise 9:
Side stretch
Pilates exercise: Stretching the shoulder girdle
Exercise 10:
Stretching the shoulder girdle
Pilates relaxation exercises
Exercise 11:
Relaxation exercises