Conversation Around Wall Pilates

I was asked to contribute to the conversation around Wall Pilates, exploring if this really is pilates or just a trend.

1. Does wall Pilates exist in the Pilates space or is this something that

social media has turned into a trend? Wall pilates is a classical pilates “homework” piece Joe Pilates used to give to all his clients but it is not part of the pilates method the way you see it being done on social media… that being said, there is room for pilates principles to inform any kind of exercise or movement at all stay tuned for what the fundamental principle of pilates are according Joe Pilates….

2. Why do you think wall Pilates is appealing to some people looking to

do Pilates? To be painfully honest, because it looks easy and it is inexpensive. But repeating the same easy movement for a million reps in order to get that “burn” is the opposite of what true pilates is meant to provide.

3. What Pilates practice does it most resemble? How does it differ from traditional Pilates practice or reformer classes? It looks like contemporary or gym pilates or any barre class where repeating the same simple motion over and over gets that “burn”. But has almost no focus on how you breath when you move or any other health benefits… Traditional or classical pilates practice includes upwards of 25-30 different exercises “flowed” through w transitions designed to keep your body integrated in your core as you move and you do 3,5,or 8 max reps of each exercise depending on the clients working level or how many variations on the same shape or exercise ur planning to do with that particular client - there is only a burn that happens if there is am imbalance - that is what a burn represents to classically trained clients - that there is an imbalance in the muscularity being used to execute movement- which is then a teachable moment, do we need to evaluate the distribution of strain or focus more on that area in the other exercises we do to make sure we build up that area so that in the future there can be quality of movement and grace through the flow which is how the deep core conditioning and toning happens for integrated movement as opposed to breaking down muscle to build bulkier muscle with the burn which does nothing for functional full bodied strengthening.

4. Can wall Pilates actually be an alternative and effective form of Pilates that people can do at home? Not really an alternative - maybe an easy introduction… At least they’re doing SOMETHING! It may leave them wondering, what more is there to this pilates stuff? And seek out some truly full bodied integrated movement which is classical pilates - the whole body works for every exercise creating a mind body connection and integration and organization within the body for a more functional form of strengthening that promotes longevity. Ideally, it helps them find classical pilates down the road. But with our nation’s obesity problem, I am grateful that anyone is at least doing SOMETHING they aren’t on the couch! - when they dream up couch pilates then we will have a real problem! LOL

5. What are some pros and cons that readers should consider if they’re

thinking of doing wall Pilates? Doing something is better than doing nothing. But seek out the “homework” aspect of classical pilates that you can do at the wall from a classical pilates instructor like any of my team at Pilates Centered we will help you facilitate sequential movement of the spine, load distribution between different muscles and protecting joints from strain rather than hinging on them for flexibility, know which muscles to fire and why you are using them to create functional strength and movement that is organized with the specific breathing techniques that go with it to ensure the incredible health benefits that impact our internal organs and how we hold our musculoskeletal system while in motion aka good posture, which creates better breath flow. These are some of the incredibly rich and empowering effects classical pilates has on the population devoted to it. We don’t want to see people skipping over all these crucial details and then saying but I do pilates but like anything else there is doing it and then there is studying it understanding it and implementing it into your daily life for a longer life.

6. Are there specific individuals who should avoid trying wall Pilates? (for

ex: pregnant people, those with low blood pressure etc)

Yes, if you are a healthy young body… try it! Why not?! if u have any orthopedic issues or blood pressure issues or suffer from rectus diastases or are pregnant do not try it! seek guidance w a professional rehab pilates instructor like myself. If you are an athlete or dancer cross training use the equipment and feel the springs - there’s nothing else like them…. WORK THOSE SPRINGS YA’LL!

7. If you are curious to try wall Pilates, what are some moves that are worth trying out? Please list the exercise and how to do them. * I’ll see if our art team could create some fun designs for this piece* How often should you do these moves and do you recommend doing them in conjunction with other types of workouts?

Do classical wall pilates!

Exercise 1: The wall - arm circles : For shoulder mobility breath facilitation and opening up the chest and ab work:

Props: use very light weight 1-3 lbs weights in hands for this is to create a closed chain not to

provide a ton of weight training work.

The setup: Stand with feet 10-12 inches from the wall with your whole torso leaning against the wall including your head and backs of shoulders and backs of hands at your side on the wall. Try to imagine pressing the front of the body to the wall through your body taking the entire spine from tailbone to neck and head right into the wall - entire core required here to try to flatten the spine against the wall (this wont actually happen but we want the core to work toward it) already we are engaging the core and we haven’t even started moving yet!

The movement with breath: Inhale a long smooth inhale the entire time you Raise straight arms out and up to overhead without loosing the spine against the wall without taking head away from wall and without loosing the shoulders arms or wrists and hands from touching wall. Arms stay straight and palms stay facing out the whole time to promote external rotation in humeral head in shoulder socket - more on shoulder impingement prevention while working in any exercise method by reaching out to me and my team. then return the arms back to the side on the long smooth muscular exhale utilizing the deep core to get every last atom of air out. Continue with snow angels for 3 reps then evolve to arm circles by including the forward movement portion of the circle arms only off the wall with palms facing each other and straight arms. 3 reps in one direction and 3 reps in the reverse direction. always inhaling belly button to the spine to open arms out and up and exhaling cinching the waist in toward the midline or belly button on the forward motion piece of the arm circle. If you are working this with the constant integrity of keeping your whole front body and spine pressing into the wall yo will feel an incredible amount of work.

Exercise 2: The wall sequential flexion of the spine standing or supine

try both: work your core and hip integration and strengthening as well as facilitate a stretch for the upper back and shoulders

Props: use very light weight 1-3 lbs weights in hands for this is to create a closed chain not to provide a ton of weight training work.

The setup is the same for standing: Stand with feet 10-12 inches from the wall with your whole torso leaning against the wall including your head and backs of shoulders and backs of hands at your side on the wall. Try to imagine pressing the front of the body to the wall through your body taking the entire spine from tailbone to neck and head right into the wall - entire core required here to try to flatten the spine against the wall (this wont actually happen but we want the core to work toward it) already we are engaging the core and we haven’t even started moving yet!

The movement with breath: Inhale as you take the head neck shoulders and sequentially peel your body off the wall toward a standing roll down let the arms dangle with the weights do a couple small gravity assisted arm circles in the forward fold then on an exhale reach the tailbone down to the floor providing a low ab scoop as we call it in industry that will inform the base of the spine and then sequentially the rest of the spine to return to upright back into the starting position.

Supine rollup at the wall: helps beginners learn how to articulate the spine sequentially for the fundamental exercise of pilates the rollup.

Props: can add light weights (2-3 lbs) in hands to help keep the shoulders rooting down the body rather than rising into the ears (which is a very common and very detrimental movement pattern I see in most clients when they first start working with me) the weights will also help slow the roll down once you have rolled up.

The setup: laying down facing the wall with feet on the wall knees bent 45-90 degrees at the base of the wall near floor (try out what works best for you with knee bend) arms straight out in front of you toward ceiling on inhale (long and smooth for the whole come up) belly button to the spine lift head chest and arms up toward ceiling an inch and then begin to move arms shoulders and chest forward toward wall curling over the bottom ribs and working through pealing the mid back and low back off the floor until arriving sitting up on top of the sits bones. Exhale (long and muscular contraction in abdominals cinching the side of the waist in toward the midline or belly button) to reverse that sequential movement through the spine to roll back down to your starting position reps 5 - 8.

Wall squats and Wall squats: 1 leg are progressions to add in that I will go into greater detail on a whole article on this rich repertoire known as the classical Pilates method. Reach out for more homework or unpack what all of these details mean and how to execute them for maximum health and well being through physical fitness.

8. Overall, What is your stance on wall pilates and would you recommend

it to those new or experienced in the pilates space? I can really only recommend wall work done as taught in the true and classical pilates repertoire. But for the couch potatoes do something! Years of experience in this industry has shown a huge return on investment for those willing to go out and get proper coaching to take into their lives to help them live a more full and healthy life with mobility well into their 90s. Buy a package so you are financially committed and then set a regular schedule that a hair appt. Does not trump and commit it doesn’t matter how long it takes the rewards will be so bountiful you will be so glad you did it! And we are here to guide you every step of the way!