In the ever-evolving world of fitness, Wall Pilates has emerged as the latest craze, with different fitness apps flooding social media with promises of miracle transformations with as little an effort and investment as a few minutes a day, believe it or not (and for the avoidance of doubt - that's a big, massive NOT!!!). According to the social media claims - by doing some strange hip lifts on your forearms against a wall in less time than it takes to get a lovely chai latte in a coffee shop, you can get rid of back problems, strengthen your core and feel fabulous in no time. Please don't get me wrong, I'm not objecting to this 'new' phenomenon because of a purist approach to Pilates, in fact I make a point of embracing new influcences to my practice and continually evolving. But what does irk me is that the concept of using the wall for feedback is far from new, although it has now been wrapped up and packaged as something groundbreaking and innovative in various snazzy Instareels, and what I REALLY object to is the idea of the very popular shortcut approach ('2 mins a day max') to improving your health, your body and in fact just about anything without considering what's actually going on holistically. If it was that easy, everyone would be doing it right?!
Now after that somewhat scathing introduction, you might be surprised to learn that I am actually a massive fan of Wall Pilates, (and I have been ever since I started doing Pilates 23 years ago or so), albeit not the version you'll find in the apps...
So what is real Wall Pilates? Well, it's just as it says on the tin - Pilates movements with the assistance of a wall. The wall serves as a stabilizing force, providing support and resistance that can enhance the effectiveness of your practice. By leveraging the wall, amongst other things you can achieve better alignment, increase your range of motion, and even engage muscles more efficiently, honing your mind, body connection:
1. Improved Alignment and Posture
As with all movement, regardless of modality it's really helpful to get some form of feedback that signals to you where your body is in space (closed chain movement). E.g. sometimes it's not always easy to notice if you're arching your back but using the wall as a reference point helps ensure proper alignment during practice. Appropriate alignment not only maximizes the benefits of each movement but also helps prevent injuries.
2. Enhanced Core Strength
Core strength is a fundamental component of Pilates, and Wall Pilates is no exception. Many exercises focus on engaging the deep intrinsic muscles that support the spine and improve overall stability. The wall provides a surface to press against, increasing the strength and stability.
3. Increased Flexibility
The wall can assist in stretching exercises, allowing you to deepen stretches safely and effectively. This can lead to improved flexibility over time, which is crucial for maintaining mobility and preventing muscle stiffness.
4. Greater Muscle Engagement
By providing resistance and stability, the wall encourages greater muscle engagement. This can lead to more efficient workouts, as you are able to target and work specific muscle groups more effectively.
To get started with Wall Pilates, you don’t need much - just a clear wall space and possibly a mat for better grip on the floor. Here are a few basic exercises to introduce you to the practice:
Wall Squats
- Stand with your back against the wall and your feet about two feet away from it.
- Slide down into a squat position, keeping your knees aligned over your ankles.
- Hold for a few seconds, then slide back up to the starting position.
Wall Roll Down
- Stand with your back against the wall, feet hip-width apart, foot distance away from wall.
- Slowly roll your spine down the wall, vertebra by vertebra, until you are in a forward fold.
- Engage your core as you roll back up to standing position.
Wall Plank
- Place your hands on the wall at shoulder height and walk your feet back until your body forms a straight line.
- Hold the plank position, engaging your core and maintaining a neutral spine.
Leg Lifts
- Lie on your side with your back against the wall.
- Lift your top leg up and down, keeping your body aligned with the wall.
- This exercise targets the outer thigh and glute muscles.
Using the wall for your Pilates practice can really be transformational. Not by doing a strange move 30 secs a day according to an app, but because your can enhance your alignment, increase muscle engagement, and develop flexibility and strength. So, roll out your mat, find a clear wall space, (forget the app!!!) and tune in to the position of your body as you're moving, translate that alignment and posture to the floor, and as you evolve into free standing (open chain movement i.e. no feedback except your proprioception - body and mind) and start reaping the benefits of being a wallflower, and that is all absolutely fab!
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