Pilates and walking go together like campfires and s’mores, Calvin & Hobbes, and avocado toast. If you’ve been walking a lot, or trying to increase your walking, you’ll definitely want to add Pilates into your weekly routine. Even small Pilates stretches can make a big difference in how your body feels during the walk, later that day, and the next day.

I like incorporating stretches into the walk because it’s a nice way to take a break and enjoy some nature. Sure, you may get a funny look if you start stretching on the park bench, but if you’re an extrovert like my mom, this is a great opportunity to chat with somebody, learn their life story, and find the small-world connection that brings you two together. If you’re more of an introvert, just smile, wave, and keep stretching.

Below are five Pilates park bench stretches that you can try adding into your walk. If you carry your phone with you, bookmark this blog and try these on your next walk! If not, try one of the stretches from memory, and slowly add in more over time. Your body will develop its own muscle memory the more that you practice the stretches.

The Figure 4 Stretch is a blessing for tight hips everywhere! Scoot to the front of the bench. Cross one ankle over the other knee. You should feel this stretch on the outside of your hip of the non-crossed-over leg (in the picture, I’m stretching my right hip). Once you find the stretch, hold there and breathe.

To make it LESS intense: straighten the bottom leg, sit tall.

To make it MORE intense: hinge forward from your hips.

This one requires some balance, and so do be careful. You’re going to face your hips toward the bench and rest one heel on the seat. Start standing tall with both arms reaching toward the sky. Slowly and carefully round your spine forward over the extended leg. Stack back tall. Repeat 3-5 times per leg.

To make it LESS intense: start at a lower height – like a curb.

Holding on to the back of the bench, grab the top of one foot/one ankle. Check your alignment so that your knee, foot, and hip are all in the same plane. Stand as tall as you can and take a few breaths. Repeat on the other side.

Brace the top of your foot against the footing of the bench until you feel a stretch in your calf. You can lean your body forward into this stretch if you need. Hold and breathe. Repeat on the other side.

Stand tall with your arms loose at your sides. Imagine like your back has been stuck to a wall with velcro. You’re going to slowly unstick yourself from the velcro wall starting with the crown of your head. As you unstick yourself, you’ll curl forward and let your arms, head, and torso hang loose like a rag doll. You can leave your legs straight and breathe. To come back up, pull up from your abdominal muscles and reverse the movement.

Variations: at the bottom you can try gently swaying from side to side and/or bending your knees to give your low back more of a stretch.

Let us know in the comments which of the five Pilates park bench stretches you incorporated into your walks. A little bit of Pilates maintenance goes a long ways to keep our walking bodies in shape. Happy trails!

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P.S. If you love these stretches and want to get even more out of your walks, I highly suggest our Walking Well Workshop! This on demand workshop can be done time and again from the comfort of your home!

Pilates and walking go together like campfires and s’mores, Calvin & Hobbes, and avocado toast. If you’ve been walking a lot, or trying to increase your walking, you’ll definitely want to add Pilates into your weekly routine. Even small Pilates stretches can make a big difference in how your body feels during the walk, later that day, and the next day.

I like incorporating stretches into the walk because it’s a nice way to take a break and enjoy some nature. Sure, you may get a funny look if you start stretching on the park bench, but if you’re an extrovert like my mom, this is a great opportunity to chat with somebody, learn their life story, and find the small-world connection that brings you two together. If you’re more of an introvert, just smile, wave, and keep stretching.

Below are five Pilates park bench stretches that you can try adding into your walk. If you carry your phone with you, bookmark this blog and try these on your next walk! If not, try one of the stretches from memory, and slowly add in more over time. Your body will develop its own muscle memory the more that you practice the stretches.

The Figure 4 Stretch is a blessing for tight hips everywhere! Scoot to the front of the bench. Cross one ankle over the other knee. You should feel this stretch on the outside of your hip of the non-crossed-over leg (in the picture, I’m stretching my right hip). Once you find the stretch, hold there and breathe.

To make it LESS intense: straighten the bottom leg, sit tall.

To make it MORE intense: hinge forward from your hips.

This one requires some balance, and so do be careful. You’re going to face your hips toward the bench and rest one heel on the seat. Start standing tall with both arms reaching toward the sky. Slowly and carefully round your spine forward over the extended leg. Stack back tall. Repeat 3-5 times per leg.

To make it LESS intense: start at a lower height – like a curb.

Holding on to the back of the bench, grab the top of one foot/one ankle. Check your alignment so that your knee, foot, and hip are all in the same plane. Stand as tall as you can and take a few breaths. Repeat on the other side.

Brace the top of your foot against the footing of the bench until you feel a stretch in your calf. You can lean your body forward into this stretch if you need. Hold and breathe. Repeat on the other side.

Stand tall with your arms loose at your sides. Imagine like your back has been stuck to a wall with velcro. You’re going to slowly unstick yourself from the velcro wall starting with the crown of your head. As you unstick yourself, you’ll curl forward and let your arms, head, and torso hang loose like a rag doll. You can leave your legs straight and breathe. To come back up, pull up from your abdominal muscles and reverse the movement.

Variations: at the bottom you can try gently swaying from side to side and/or bending your knees to give your low back more of a stretch.

Let us know in the comments which of the five Pilates park bench stretches you incorporated into your walks. A little bit of Pilates maintenance goes a long ways to keep our walking bodies in shape. Happy trails!

---

P.S. If you love these stretches and want to get even more out of your walks, I highly suggest our Walking Well Workshop! This on demand workshop can be done time and again from the comfort of your home!

Pilates and walking go together like campfires and s’mores, Calvin & Hobbes, and avocado toast. If you’ve been walking a lot, or trying to increase your walking, you’ll definitely want to add Pilates into your weekly routine. Even small Pilates stretches can make a big difference in how your body feels during the walk, later that day, and the next day.

I like incorporating stretches into the walk because it’s a nice way to take a break and enjoy some nature. Sure, you may get a funny look if you start stretching on the park bench, but if you’re an extrovert like my mom, this is a great opportunity to chat with somebody, learn their life story, and find the small-world connection that brings you two together. If you’re more of an introvert, just smile, wave, and keep stretching.

Below are five Pilates park bench stretches that you can try adding into your walk. If you carry your phone with you, bookmark this blog and try these on your next walk! If not, try one of the stretches from memory, and slowly add in more over time. Your body will develop its own muscle memory the more that you practice the stretches.

The Figure 4 Stretch is a blessing for tight hips everywhere! Scoot to the front of the bench. Cross one ankle over the other knee. You should feel this stretch on the outside of your hip of the non-crossed-over leg (in the picture, I’m stretching my right hip). Once you find the stretch, hold there and breathe.

To make it LESS intense: straighten the bottom leg, sit tall.

To make it MORE intense: hinge forward from your hips.

This one requires some balance, and so do be careful. You’re going to face your hips toward the bench and rest one heel on the seat. Start standing tall with both arms reaching toward the sky. Slowly and carefully round your spine forward over the extended leg. Stack back tall. Repeat 3-5 times per leg.

To make it LESS intense: start at a lower height – like a curb.

Holding on to the back of the bench, grab the top of one foot/one ankle. Check your alignment so that your knee, foot, and hip are all in the same plane. Stand as tall as you can and take a few breaths. Repeat on the other side.

Brace the top of your foot against the footing of the bench until you feel a stretch in your calf. You can lean your body forward into this stretch if you need. Hold and breathe. Repeat on the other side.

Stand tall with your arms loose at your sides. Imagine like your back has been stuck to a wall with velcro. You’re going to slowly unstick yourself from the velcro wall starting with the crown of your head. As you unstick yourself, you’ll curl forward and let your arms, head, and torso hang loose like a rag doll. You can leave your legs straight and breathe. To come back up, pull up from your abdominal muscles and reverse the movement.

Variations: at the bottom you can try gently swaying from side to side and/or bending your knees to give your low back more of a stretch.

Let us know in the comments which of the five Pilates park bench stretches you incorporated into your walks. A little bit of Pilates maintenance goes a long ways to keep our walking bodies in shape. Happy trails!

---

P.S. If you love these stretches and want to get even more out of your walks, I highly suggest our Walking Well Workshop! This on demand workshop can be done time and again from the comfort of your home!