A Pilates teacher says you can count on this full-body mobility routine to revive your body after a long week

Woman lying on a peach exercise mat and wooden floor in a home setting. she has one leg lifted inside a pilates ring that she's holding. there's a cream sofa and a window with net curtains behind her.

If aches and pains have been nagging away at you for days, Pilates instructor Brittni Johnson has a special routine she relies on to restore equilibrium.

It involves some gentle foam rolling, mild myofascial release (gentle manual therapy to release tightness) using a massage ball, and four mobility moves you can do before bed or while watching a boxset.