In the Pacific Northwest, gardening is a year-round joy. Our rich soil and mild climate produce everything from spring blooms to late-summer tomatoes to vibrant fall dahlias. But behind every beautiful yard is a gardener who’s bent, pulled, lifted, twisted—and possibly overdone it.
If you’ve spent the weekend turning compost or trimming roses, you’ve probably felt it: tight hips, a sore back, stiff shoulders. That’s where Pilates can make all the difference.
We’ve pulled together three essential Pilates exercises plus one to help counteract the physical toll of gardening. These gentle, targeted moves will help you recover, restore balance, and prepare for your next day in the dirt.
Watch the videos below and try each one!
1. One-Leg Circle (with Band)
Targets: Hips, hamstrings, calves
Why it helps:
Bending, digging, and twisting can shorten your hip flexors and tighten your hamstrings. This simple movement improves mobility and circulation while gently lengthening the muscles you’ve worked all day.
How to do it:
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Lie on your back with one foot in a looped band
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Circle the leg in each direction
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Keep the opposite leg bent for comfort and stability
→ Watch the video to follow along.
2. Cat Stretch
Targets: Spine, abdominals, shoulders
Why it helps:
Whether you’re raking leaves or planting bulbs, your spine takes a beating. The Cat Stretch restores mobility through your entire back and helps you reconnect with your breath and posture.
How to do it:
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Kneel on a soft pad
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Inhale to lengthen your spine
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Exhale as you round your back and bring your pelvis toward your ribs
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Inhale to return to neutral and repeat
→ See the video for a step-by-step guide.
3. Standing Side Bend
Targets: Side body, spine, ribcage
Why it helps:
Reaching and pulling unevenly can create imbalances in the body. The Standing Side Bend lengthens tight muscles and brings back a sense of openness and ease to your posture.
How to do it:
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Stand tall with feet hip-width apart
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Inhale, reach one arm up and over as you side bend
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Exhale to return to center
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Repeat on both sides
→ Watch the demo to feel the difference.
Take a Stretch Break—Your Garden Will Wait
Gardening is a labor of love, but it doesn’t have to come with aches and pains. Integrating Pilates into your daily routine helps keep your body as healthy and vibrant as your plants.
These three movements take just a few minutes—but they can make all the difference.
Need personalized support? Ask your Pilates instructor how to modify these movements to match your needs.
Remember to join us in the studio for personal attention that will make you bloom.
