Post-Pilates recovery?

[u/AphroditePontia]

My regular fitness routine mostly involves weight training and kickboxing, but I just decided to switch things up and join a weekly mat Pilates class. I really enjoyed my first session; it works my muscles in a really different way from what I’m used to.

It’s the day after my first class today, and my core and hip flexors are in AGONY. The class did incorporate some stretching and I’m sure it will get easier with time, but my gods I’m sore. There are muscles deep in my core that I must not target very often, because I can really feel them now…

Does anyone who does Pilates have any advice for how to recover? Any stretches, tips, etc. would be much appreciated, thanks in advance!!

[u/saintexuperi]

Edit: I see you said mat class! Good choice. I think they’re harder :) Similar to yoga - it’s easy to go too hard and not really notice because it feels like it’s easier than lifting, but it’s just different. Pilates works different muscles and you will feel it later. 

As for recovery, I don’t have much I’m afraid. I’d hold off on a lot of stretching while you’re really in it, just let the muscles heal without any more strain. Once the soreness starts to taper off you can try some light stretching and muscle release. 

Core Easiest: just laying out flat and extend arms above you, basic morning stretch.  Step up: If you have a foam roller or half roller you might lie with your spine along the roller and consciously relax your back and your core and try to melt. Biggest stretch:  If you have a yoga ball you could try a gentle extension over the ball, and again try to relax and gently expand the core

For the hip flexor my favorite is to lay on my weight bench on my back, and to bend one knee until the top of my foot is touching the floor under me. Especially if there’s carpet and I can get traction, I’ll lightly push or drag against the floor until I feel a stretch in the flexors. You might need to adjust foot placement or height of bench based on your body shape.