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PILATES MOTION ATLAS

Stretching exercises in 3D: 50 self-stretches and 49 assisted stretches

Self-stretches for home and assisted stretches for instructors, including PNF. Read the preparation, movement phases and cautions, then pause and rotate the 3D model.

Pilates Motion Atlas editorial team

Every lesson shows the start position, the movement phases and what to watch, with a 3D model you can pause, slow down and rotate. The 3D is a schematic, not a personal prescription. Stay within a comfortable range and stop if you feel pain.

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Self-stretches for home (50)

Ankle & lower leg

A schematic 3D view of Wall Calf Stretch
Standing (wall)

Wall Calf Stretch

Self-stretch

Gastrocnemius and ankle
A schematic 3D view of Bent-Knee Calf Stretch
Standing (wall)

Bent-Knee Calf Stretch

Self-stretch

Soleus and ankle
A schematic 3D view of Step Calf Stretch
Standing (step)

Step Calf Stretch

Self-stretch

Back of the lower leg
A schematic 3D view of Seated Towel Calf Stretch
Seated (chair)

Seated Towel Calf Stretch

Self-stretch

Gastrocnemius and back of the ankle
A schematic 3D view of Seated Toe and Plantar Stretch
Seated (chair)

Seated Toe and Plantar Stretch

Self-stretch

Sole of the foot and toes
A schematic 3D view of Standing Shin Stretch
Standing (wall)

Standing Shin Stretch

Self-stretch

Front of the shin (tibialis anterior)

Hip & thigh

A schematic 3D view of Seated Hamstring Stretch
Seated (chair)

Seated Hamstring Stretch

Self-stretch

Hamstrings
A schematic 3D view of Standing Hamstring Stretch
Standing (low step)

Standing Hamstring Stretch

Self-stretch

Hamstrings
A schematic 3D view of Supine Towel Hamstring Stretch
Supine

Supine Towel Hamstring Stretch

Self-stretch

Hamstrings
A schematic 3D view of Supported Standing Quadriceps Stretch
Standing (wall)

Supported Standing Quadriceps Stretch

Self-stretch

Quadriceps
A schematic 3D view of Side-Lying Quadriceps Stretch
Side-lying

Side-Lying Quadriceps Stretch

Self-stretch

Quadriceps
A schematic 3D view of Prone Towel Quadriceps Stretch
Prone

Prone Towel Quadriceps Stretch

Self-stretch

Quadriceps
A schematic 3D view of Half-Kneeling Hip Flexor Stretch
Half-kneeling

Half-Kneeling Hip Flexor Stretch

Self-stretch

Front of the hip
A schematic 3D view of Supported Standing Hip Flexor Stretch
Standing (chair)

Supported Standing Hip Flexor Stretch

Self-stretch

Front of the hip
A schematic 3D view of Single Knee-to-Chest
Supine

Single Knee-to-Chest

Self-stretch

Glutes and hip
A schematic 3D view of Double Knee-to-Chest
Supine

Double Knee-to-Chest

Self-stretch

Glutes and lower back
A schematic 3D view of Supine Figure-Four Stretch
Supine

Supine Figure-Four Stretch

Self-stretch

Glutes and hip external rotation
A schematic 3D view of Seated Figure-Four
Seated (chair)

Seated Figure-Four

Self-stretch

Glutes
A schematic 3D view of Seated Butterfly Stretch
Seated (floor)

Seated Butterfly Stretch

Self-stretch

Adductors
A schematic 3D view of Side Lunge Adductor Stretch
Standing

Side Lunge Adductor Stretch

Self-stretch

Adductors
A schematic 3D view of Seated Adductor Stretch
Seated (chair)

Seated Adductor Stretch

Self-stretch

Adductors
A schematic 3D view of Standing Iliotibial Band Stretch
Standing (wall)

Standing Iliotibial Band Stretch

Self-stretch

Outer hip
A schematic 3D view of Knee to Opposite Shoulder
Supine

Knee to Opposite Shoulder

Self-stretch

Deep glutes and hip external rotation

Spine & trunk

A schematic 3D view of Cat Stretch
Four-point kneeling

Cat Stretch

Self-stretch

Back and spine
A schematic 3D view of Supported Child's Pose
Four-point kneeling

Supported Child's Pose

Self-stretch

Back and shoulder area
A schematic 3D view of Supine Knee Roll
Supine

Supine Knee Roll

Self-stretch

Lower back and rotation
A schematic 3D view of Seated Upper-Body Twist
Seated (chair)

Seated Upper-Body Twist

Self-stretch

Thoracic rotation
A schematic 3D view of Seated Side Bend
Seated (chair)

Seated Side Bend

Self-stretch

Side of the trunk and rib cage
A schematic 3D view of Standing Side Bend
Standing

Standing Side Bend

Self-stretch

Side of the trunk and waist
A schematic 3D view of Half-Kneeling Side Bend
Half-kneeling

Half-Kneeling Side Bend

Self-stretch

Side of the trunk and front of the hip
A schematic 3D view of Seated Upper-Back Stretch
Seated (chair)

Seated Upper-Back Stretch

Self-stretch

Shoulder girdle and back
A schematic 3D view of Prone Press-Up on Forearms
Prone

Prone Press-Up on Forearms

Self-stretch

Abdomen and front of the hip

Shoulder & chest

A schematic 3D view of Wall Chest Stretch
Standing (wall)

Wall Chest Stretch

Self-stretch

Chest and front of the shoulder
A schematic 3D view of Seated Chest Stretch
Seated (chair)

Seated Chest Stretch

Self-stretch

Chest and front of the shoulder
A schematic 3D view of Cross-Body Shoulder Stretch
Seated (chair)

Cross-Body Shoulder Stretch

Self-stretch

Back of the shoulder
A schematic 3D view of Overhead Triceps Stretch
Seated (chair)

Overhead Triceps Stretch

Self-stretch

Back of the upper arm and shoulder
A schematic 3D view of Wall Side Reach
Standing (wall)

Wall Side Reach

Self-stretch

Latissimus dorsi and side of the trunk
A schematic 3D view of Assisted Seated Arm Raise
Seated (chair)

Assisted Seated Arm Raise

Self-stretch

Shoulder flexion and the side under the arm
A schematic 3D view of Supine Elbow Opening
Supine

Supine Elbow Opening

Self-stretch

Chest and front of the shoulder
A schematic 3D view of Wall Shoulder Stretch
Standing (wall)

Wall Shoulder Stretch

Self-stretch

Shoulder flexion and the side under the arm
A schematic 3D view of Self-Hug Upper-Back Stretch
Seated (chair)

Self-Hug Upper-Back Stretch

Self-stretch

Shoulder girdle and back
A schematic 3D view of Seated Hands-Behind Chest Opener
Seated (chair)

Seated Hands-Behind Chest Opener

Self-stretch

Chest and front of the shoulder
A schematic 3D view of Towel Shoulder Stretch
Standing

Towel Shoulder Stretch

Self-stretch

Front of the shoulder and internal rotation

Neck & forearm

A schematic 3D view of Wrist Flexor Stretch
Seated (chair)

Wrist Flexor Stretch

Self-stretch

Forearm flexors and wrist
A schematic 3D view of Wrist Extensor Stretch
Seated (chair)

Wrist Extensor Stretch

Self-stretch

Forearm extensors and wrist
A schematic 3D view of Prayer Wrist Stretch
Seated (chair)

Prayer Wrist Stretch

Self-stretch

Wrist and forearm
A schematic 3D view of Neck Side Stretch
Seated (chair)

Neck Side Stretch

Self-stretch

Side of the neck
A schematic 3D view of Neck Rotation
Seated (chair)

Neck Rotation

Self-stretch

Neck rotation
A schematic 3D view of Neck Flexion Stretch
Seated (chair)

Neck Flexion Stretch

Self-stretch

Back of the neck
A schematic 3D view of Neck Side-Forward Stretch
Seated (chair)

Neck Side-Forward Stretch

Self-stretch

Back of the neck and top of the shoulder

Assisted stretches for instructors (49, including PNF)

These lessons show where the trainer stands, where the hands go and what to stabilise. They do not replace hands-on training.

Hip & glutes

A schematic 3D view of Assisted Knee-to-Chest
Supine

Assisted Knee-to-Chest

Assisted stretch

Gluteus maximus and hip flexion
A schematic 3D view of Assisted Figure-Four
Supine

Assisted Figure-Four

Assisted stretch

Glutes and external rotators
A schematic 3D view of Assisted Piriformis Stretch
Supine

Assisted Piriformis Stretch

Assisted stretch

Deep external rotators
A schematic 3D view of Supported Hip External Rotation
Supine

Supported Hip External Rotation

Assisted stretch

Hip internal rotators (external rotation)
A schematic 3D view of Supported Hip Internal Rotation
Supine

Supported Hip Internal Rotation

Assisted stretch

Hip external rotators (internal rotation)
A schematic 3D view of Assisted Lateral Hip Stretch
Supine

Assisted Lateral Hip Stretch

Assisted stretch

Gluteus medius region
A schematic 3D view of Table-Edge Hip Flexor Stretch
Supine (table edge)

Table-Edge Hip Flexor Stretch

Assisted stretch

Front of the hip

Hamstrings

A schematic 3D view of Supported Knee Extension
Supine

Supported Knee Extension

Assisted stretch

Hamstrings and knee extension
A schematic 3D view of Supported Straight-Leg Raise
Supine

Supported Straight-Leg Raise

Assisted stretch

Hamstrings and hip flexion
A schematic 3D view of Medial Hamstring Bias
Supine

Medial Hamstring Bias

Assisted stretch

Medial hamstrings
A schematic 3D view of Lateral Hamstring Bias
Supine

Lateral Hamstring Bias

Assisted stretch

Biceps femoris region

Front of thigh

A schematic 3D view of Assisted Prone Quadriceps Stretch
Prone

Assisted Prone Quadriceps Stretch

Assisted stretch

Quadriceps and knee flexion
A schematic 3D view of Rectus Femoris Stretch
Prone

Rectus Femoris Stretch

Assisted stretch

Rectus femoris and hip extension
A schematic 3D view of Side-Lying Lateral Hip Stretch
Side-lying

Side-Lying Lateral Hip Stretch

Assisted stretch

Tensor fasciae latae and outer hip

Adductors

A schematic 3D view of Bent-Knee Adductor Stretch
Supine

Bent-Knee Adductor Stretch

Assisted stretch

Adductors and hip abduction
A schematic 3D view of Straight-Knee Adductor Stretch
Supine

Straight-Knee Adductor Stretch

Assisted stretch

Adductor longus and gracilis region
A schematic 3D view of Bilateral Groin Stretch
Supine

Bilateral Groin Stretch

Assisted stretch

Adductors and left–right differences

Lower leg & foot

A schematic 3D view of Straight-Knee Calf Stretch
Supine

Straight-Knee Calf Stretch

Assisted stretch

Gastrocnemius and ankle dorsiflexion
A schematic 3D view of Bent-Knee Calf Stretch
Supine

Bent-Knee Calf Stretch

Assisted stretch

Soleus and ankle dorsiflexion
A schematic 3D view of Anterior Ankle Stretch
Supine

Anterior Ankle Stretch

Assisted stretch

Ankle plantar flexion and front of the ankle
A schematic 3D view of Supported Toe Extension
Supine

Supported Toe Extension

Assisted stretch

Toes and sole of the foot

Trunk

A schematic 3D view of Assisted Supine Trunk Rotation
Supine

Assisted Supine Trunk Rotation

Assisted stretch

Trunk rotation and lower back
A schematic 3D view of Assisted Seated Thoracic Rotation
Seated (stool)

Assisted Seated Thoracic Rotation

Assisted stretch

Thoracic rotation and pelvic stability
A schematic 3D view of Assisted Seated Side Bend
Seated (stool)

Assisted Seated Side Bend

Assisted stretch

Thoracic side-bending and side of the trunk
A schematic 3D view of Side-Lying Lateral Stretch
Side-lying

Side-Lying Lateral Stretch

Assisted stretch

Side of the trunk, rib cage and pelvis
A schematic 3D view of Assisted Upper-Back Stretch
Seated (stool)

Assisted Upper-Back Stretch

Assisted stretch

Shoulder girdle and thoracic flexion

Shoulder & arm

A schematic 3D view of Supported Shoulder Abduction
Supine

Supported Shoulder Abduction

Assisted stretch

Shoulder abduction and chest
A schematic 3D view of Supported Shoulder Flexion
Supine

Supported Shoulder Flexion

Assisted stretch

Shoulder flexion and latissimus dorsi
A schematic 3D view of Supported Shoulder External Rotation
Supine

Supported Shoulder External Rotation

Assisted stretch

Shoulder internal rotators (external rotation)
A schematic 3D view of Supported Shoulder Internal Rotation
Supine

Supported Shoulder Internal Rotation

Assisted stretch

Shoulder external rotators and posterior tissues
A schematic 3D view of Supported Cross-Body Stretch
Supine

Supported Cross-Body Stretch

Assisted stretch

Back of the shoulder and horizontal adduction
A schematic 3D view of Pectoralis Major Stretch
Supine (near the table edge)

Pectoralis Major Stretch

Assisted stretch

Pectoralis major and front of the shoulder
A schematic 3D view of Anterior Shoulder-Girdle Stretch
Supine

Anterior Shoulder-Girdle Stretch

Assisted stretch

Pectoralis minor region and shoulder girdle
A schematic 3D view of Assisted Triceps Stretch
Supine

Assisted Triceps Stretch

Assisted stretch

Back of the upper arm and shoulder
A schematic 3D view of Supported Elbow Extension
Supine

Supported Elbow Extension

Assisted stretch

Elbow flexors and elbow extension
A schematic 3D view of Supported Wrist Extension
Supine

Supported Wrist Extension

Assisted stretch

Forearm flexors and wrist
A schematic 3D view of Supported Wrist Flexion
Supine

Supported Wrist Flexion

Assisted stretch

Forearm extensors and wrist

PNF

A schematic 3D view of Hamstring PNF Stretch
Supine

Hamstring PNF Stretch

PNF stretch

Hamstrings
A schematic 3D view of Hip Flexor PNF Stretch
Side-lying

Hip Flexor PNF Stretch

PNF stretch

Iliopsoas and rectus femoris
A schematic 3D view of Shoulder External-Rotation PNF
Supine

Shoulder External-Rotation PNF

PNF stretch

Shoulder internal rotators
A schematic 3D view of Gluteus Maximus PNF Stretch
Supine

Gluteus Maximus PNF Stretch

PNF stretch

Gluteus maximus
A schematic 3D view of Piriformis PNF Stretch
Supine

Piriformis PNF Stretch

PNF stretch

Deep external rotators
A schematic 3D view of Adductor PNF Stretch
Supine

Adductor PNF Stretch

PNF stretch

Adductors
A schematic 3D view of Quadriceps PNF Stretch
Prone

Quadriceps PNF Stretch

PNF stretch

Quadriceps
A schematic 3D view of Gastrocnemius PNF Stretch
Supine

Gastrocnemius PNF Stretch

PNF stretch

Gastrocnemius
A schematic 3D view of Soleus PNF Stretch
Supine

Soleus PNF Stretch

PNF stretch

Soleus
A schematic 3D view of Pectoralis Major PNF Stretch
Supine (near the table edge)

Pectoralis Major PNF Stretch

PNF stretch

Pectoralis major
A schematic 3D view of Latissimus Dorsi PNF Stretch
Supine

Latissimus Dorsi PNF Stretch

PNF stretch

Latissimus dorsi
A schematic 3D view of Shoulder Internal-Rotation PNF
Supine

Shoulder Internal-Rotation PNF

PNF stretch

Shoulder external rotators