At the very end, Gregor takes you through what she calls the anti-sitting-at-a-desk stretch.

(Yes, c’mon.)

Prepare to feelreallygood once youre finished.

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Try this 15-minute Pilates stretching workout

Cat-cow:Start on your hands and knees for cat-cow.

double-check your hands are underneath your shoulders and your knees are underneath your hips.

Inhale to drop your stomach, arch your spine, and look up to the ceiling.

Two young women practicing ballet with a teacher in the dance hall.

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Exhale to drop your chin, round your back, and pull your abs in.

Press into your left hand, inhaling to open, exhaling to thread under.

Hold for a few breaths, focusing on getting that spiraling of the chest up towards the ceiling.

Woman doing hip exercises

Repeat on the left side.

Shift your weight forward until you feel this opening through the front of your right hip.

Raise your right hand up and lean over to the left to stretch the side of your body.

Cropped image of woman doing lunge yoga pose

Fold your body forward over that left leg, feeling a stretch through the back of that left hamstring.

Breathe through it and shake out any tension.

Your back leg stays straightthink about your left knee reaching forward and your right heel reaching back.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

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Plant your right hand down, and lift your left hand up to the ceiling, gazing up.

Repeat this sequence on your opposite side.

Slide your right leg away from you on the ground.

Woman doing arm exercise without weights while sitting on mat at home.

Keep your elbows down in towards the mat and keep your left leg raised.

Hold the stretch and take a stab at straighten the left knee if you could.

Repeat this on your right side.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

Figure-four stretchleft:Bend your knees in, take your left ankle over your right thigh.

Push your left knee away from you and keep your tailbone heavy.

Draw your shoulders away from your ears.

Thoracic roll:Place your foam roller perpendicular underneath your upper back.

Thoracic extension:Find one spot that feels tight and pause.

You should feel an opening in the front of your chest and shoulders.

Side rollingright:Roll onto your side and bend your knees in.

Have the foam roller nestled on the outside of your shoulder blade.

Take your hands behind your head, and roll forward and back along this band of muscle.

Youre rolling the lats, deltoids, and your rotator cuff.

Chest opener:Grab your resistance band and reach your arms out wide in front of you.

Then reach your arms up and take them back forward.

Inhale to lift them up, exhale to bring them back.

Pause at the back as far as you might reach and hold the stretch.

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