A Pilates instructor recommends doing these four stretches if you have a stiff back and hips at the end of the day

Woman doing Pilates workout at home.

If you’ve got a sore back, stiff hips and a mind that’s racing, some soothing Pilates could be just what you need. Fortunately, we’ve got you covered with this routine from Gemma Folkard, the founder of Shape Pilates. 

There are only four moves and you don’t need any equipment to do it, so you can practice it at home, at the gym, or wherever is convenient.