Do you need to be flexible to do Pilates?
You don’t need to touch your toes to start Pilates. How to adapt each exercise’s range, how far to stretch without forcing and what one class can do.
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You don't need to touch your toes or reach wide-range positions to start doing Pilates. Flexibility can be worked on over the course of your classes, so it isn't a condition you have to meet before you begin.
What if I can't straighten my legs or reach as far?
The position the instructor demonstrates is a reference. Your version may need a different range of motion.
Depending on the exercise, it may make sense to:
- Keep your knees slightly bent;
- Reduce the range of the movement;
- Use a support;
- Place your hands somewhere you can reach comfortably.
For example, in a stretch for the back of the thigh, you may need to keep your knee slightly bent. You don't need to force your leg to straighten completely to follow along.
Should I keep pushing until I reach the position?
Aim for a tolerable stretching sensation, without forcing or making jerky movements to go further. Pain should not be used as a measure of progress.
If a position makes you hold your breath, causes pain or doesn't let you control the movement, reduce the range or stop the exercise.
Can I feel a difference after just one class?
Sometimes our students say they move more easily at the end of a class than at the start. A movement that initially felt more limited can become more comfortable over the session.
That perception varies between people and between classes and doesn't, on its own, mean a lasting improvement in flexibility. Nor do you need to feel an immediate difference for the practice to be worthwhile.
At DUO
We value controlled execution of the exercises, without expecting everyone to reach the same position. If you find a movement hard to follow or have questions about how to adapt it, talk to us.
Start with the range you have and give yourself room to learn.
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