Two women doing Pilates Roll up in Pilates studio with Lisa Harvey

Pilates for Better Mobility

Whether you're feeling stiff after sitting, noticing your body doesn't move as easily as it once did or simply wanting to improve your flexibility, these workouts are here to help.

Increase joint mobility, reduce muscle stiffness and build the strength to help you bend, reach and twist — so you can move comfortably through your day.

How Pilates Helps Improve Mobility:

INCREASE RANGE OF MOTION
Restore movement in stiff hips, spine & shoulders

SUPPORT JOINT HEALTH
Build strength to protect & stabilize your joints

REDUCE STIFFNESS
Ease tension in tight muscles

MOVE MORE FREELY
Reach, bend & turn more comfortably

Choose Your Workout

Browse by length — from Quick Relief under 5 minutes to Full-Length Pilates classes.


Not Sure Where to Start?

Start with what your body needs today. Try Quick Relief for a specific ache or tight spot, or choose an Express or Full-Length workout if you have more time to build mobility and strength.


Props & Equipment

For some of these workouts, I use foam rollers, massage balls and other mobility tools. These are the ones I use and recommend, along with a few tips for choosing which one’s right for you.

Explore Tools for Improving Mobility →

Quick Relief

— Under 5 Minutes —

Great before or after a workout — or anytime you need quick relief. Gentle, targeted movements to ease pain, release tension and help you feel better in five minutes or less.

Psoas Stretch for Tight Hips

3 min ● All Levels ● Foam Roller

3 minute standing chest & shoulder stretch with Lisa Harvey

Chest & Shoulder Stretch

3 min ● All Levels

4 minute shoulder stretch to relieve neck and upper back stiffness with Lisa Harvey

Stretch for Neck & Shoulder Tension

4 min ● All Levels

Seated Stretches for Back Stiffness

5 min ● All Levels ● Chair

5 minute routine to improve foot mobility and balance with Lisa Harvey

Massage for Stiff Feet

5 min ● All Levels ● Franklin Balls

Express Workouts

— 10-15 Minutes —

Short sessions to reduce stiffness and improve mobility — perfect for travel or squeezing into the start or end of a long day.

10 minute stretch to relieve neck & shoulder pain with Lisa Harvey

Stretches for Neck & Upper Back

10 min ● All Levels ● Foam Roller

15 minute morning stretch routine for back and hip mobility with Lisa Harvey

Morning Stretches for Back & Hips

15 min ● All Levels

Full-Length Workouts

— 20+ Minutes —

Full-body Pilates workouts that build strength, improve mobility, and support joint health.

20 minute Pilates mat class with a foam roller with Lisa Harvey

Pilates for Back & Hip Stiffness

20 min ● Intermediate ● Foam Roller

45 minute Pilates mat class with a foam roller with Lisa Harvey

Pilates for Back Care


45 min ● Beginner ● Foam Roller

45 minute Pilates Osteoporosis-safe mat class with Lisa Harvey

Pilates for Osteoporosis

45 min ● Beginner

45 minute Pilates mat class with a resistance band with Lisa Harvey

Pilates for Upper Body Strength

45 min ● Intermediate ● Resistance Band

Continue Your Movement Journey

Receive new workouts, movement tips, practical guidance and early access to new programs — all designed to help you move with greater comfort, confidence and ease.

Looking for Something Else?

Browse workouts for another goal.

Explore Pilates Workouts for Pain and Stiffness Relief

Relieve Pain & Stiffness

Ease tension, aches
& stiffness

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Improve Posture

Stand taller with
better alignment

EXPLORE →

Explore Pilates Workouts to Improve Posture
Explore Pilates Workouts to Build Strength & Stability

Build Strength & Stability

Build functional, full-body strength

EXPLORE →

Improve Balance

Enhance balance & coordination

EXPLORE →

Explore Pilates Workouts to Improve Balance