The benefits of pilates are well documented; the low-impact workout can improve your flexibility, strength and posture, while also reducing stress levels. Wall pilates is a great option for those who want to experience the benefits of pilates, but may not be able to do traditional mat work. If you’re just hearing about wall pilates, you may be wondering when the best time is to start. The answer is that it’s never too early or too late to start doing wall pilates! In this article, we’ll explore the unique benefits of wall pilates, as well as when you can start reaping the rewards of this gentle workout.
When Is The Right Time To Start Doing Wall Pilates?
The timing of starting your wall pilates journey is right if you:
Are Over The Age Of 8
Today’s children have fewer opportunities to explore movement and develop strength, due to the increased use of screens and sedentary lifestyles. As a result, many kids struggle with weight management, poor posture, and poor concentration.
Wall Pilates is a great starting point for solving each of these problems. The slow and controlled movements help build strength without putting strain on young muscles and joints (3).
At a young age, they can adopt proper posture thanks to the position of the wall and the need to engage their core throughout the workout. Additionally, Wall Pilates movements can help increase concentration with its calming and de-stressing effects.
If you’re thinking about getting your child started with Wall Pilates, ensure you work with a certified instructor who can adapt the movements to your child’s age and abilities.
Have Never Exercised Before
Getting into fitness is often overwhelming; where do you start? How do you avoid injury? Will you be able to stick with it long term?
Wall Pilates is an excellent starting point for those who have never exercised before. The movements are simple and can be performed at a low intensity, making it a safe workout for beginners.
In addition, the wall provides support and stability, so you can focus on perfecting your technique without worrying about balance.
If you’re starting from scratch with your fitness journey, consider signing up for a class, or getting guidance from a fitness app. BetterMe: Wall Pilates is a great option that offers beginner-friendly workouts. Each workout is demonstrated by a certified instructor and can be done in the comfort of your own home.
Read More: Wall Pilates FAQ: Answers From The Experts
Have Chronic Pain Or Limited Mobility
For those with chronic pain or limited mobility, finding an effective workout routine can be difficult. Most workouts put strain on the joints and can aggravate pain, rather than relieve it.
Wall Pilates is a low-impact workout that is gentle on the joints. The slow and controlled movements help strengthen muscles without putting too much strain on the body (3). Additionally, the wall provides support and stability, making it easier to perform the exercises.
If you’re living with chronic pain or limited mobility, it’s important to consult your doctor before starting any new workout routine. They can assess your condition and help you select the best exercises for your needs.
Recently Got A Desk Job
A culture of convenience and technology has given us a lot of things, but unfortunately, poor posture is one of them. More and more people are slumping over their desks, looking down at their phones, and generally not paying attention to their alignment.
This can lead to a host of problems, including back pain, neck pain, headaches, and even migraines (1). Wall pilates is the perfect antidote to poor posture. The workout emphasizes proper alignment and engages your deep core muscles, which helps improve your posture and alleviate pain (3).
If you’ve recently started a desk job, or if you find yourself sitting for long periods of time, make sure to take breaks- a quick wall pilates workout is the perfect way to reset your posture and get your body moving.
Are Looking For A Change
We all go through phases in life where we feel stagnant and in need of a change. Maybe you’ve been going to the gym for years and you’re bored with your routine, or maybe you’ve hit a plateau in your fitness journey.
Wall Pilates is a great way to mix things up and add some variety to your workout routine. The unique exercises challenge your muscles in new ways, which can help you break through plateaus and reach new levels of fitness.
You’ll become more flexible, have a stronger core, and develop better posture; these will all improve your performance in other activities, like running, weightlifting, and sports.
Are Over The Age Of 50
Diminishing flexibility, range of motion, muscle mass, and strength are real concerns as we age. However, there are plenty of things we can do to offset the effects of aging, and wall pilates is one of them.
Wall pilates is an excellent workout for seniors because it’s low-impact and can be performed at a slow pace (2). The movements help improve flexibility, range of motion, and balance. Additionally, the exercises help build muscle mass and strength- both of which are important for maintaining independence as we age.
Are Pregnant Or Breastfeeding
Pregnancy, postpartum recovery and breastfeeding can take a toll on your body, leaving you feeling weak, exhausted, and uncomfortable. Wall pilates is a great way to get some gentle exercise and reconnect with your body.
The exercises help improve flexibility, build strength, and ease tension (pil). Additionally, the wall provides support and stability, which can be helpful as your body adjusts to your new shape.
If you’re pregnant or breastfeeding, it’s important to consult your doctor before starting any new workout routine. They can assess your condition and help you select the best exercises for your needs.
BetterMe app is a foolproof way to start your Pilates journey safely. What are you waiting for? Download the application now to waste no time for regrets in the future.
Beginner Friendly Full-Body Wall Pilates Routine By BetterMe
Here’s a sample wall Pilates workout that is perfect for beginners:
Warm Up
Start off with 6 brief warm-up exercises (20 seconds each). These will help get your body warm and prepare you for the workout:
- Supported roll down: Stretch your spine and back muscles by rolling down the wall until your fingertips touch the ground.
- Standing hip opener: Flex and open your hips with this dynamic stretch.
- Side leg swings: Loosen up your hips, glutes, and legs with this easy side-to-side movement.
- Active calf stretches: Release tension in your calves with this gentle stretch.
Main Workout
After you’ve warmed up, it’s time for the main workout. This workout consists of 7 exercises that target the entire body. Each exercise should be performed for 45 seconds with a 10-second break in between.
- Wall sit: Strengthen your legs and improve your endurance with this isometric exercise.
- Supported semi-lunge: Stretch your hip flexors and work your quads with this deep lunge.
- Pilates push-up: Tone your arms, chest, and core with this unique variation on the classic push-up.
- Leg lift: Work your abs, obliques, and hips with this simple yet effective movement.
- Supported DB Arm raises: Strengthen your shoulders and upper back with this dumbbell exercise.
- Pilates V-sit: Work your abs, obliques, and lower back with this challenging exercise.
- Supported DB Arm Circles: Tone your arms, shoulders, and upper back with this dumbbell exercise.
Read More: Wall Pilates For Beginners: Your Complete Guide To Get Started
Cool Down
Finish up your workout with a 6-minute cool down. This will help your muscles recover and prevent soreness.
- Seated Opposite Toe Reach: Stretch your legs and lower back with this simple yet effective exercise.
- Seated Spine Twist: Loosen up your back and shoulders with this gentle twist.
- Chest Opener: Release tension in your chest and shoulders with this stretch.
- Seated Forward Bend: Stretch your hamstrings and lower back with this deep forward bend.
- Seated Knee to Chest: Release tension in your lower back with this gentle stretch.
- Butterfly Pose: Finish up your cool down with this restorative hip opener.
The Bottom Line
It’s never too early, or too late, to start doing wall pilates. This gentle workout is perfect for seniors, pregnant and breastfeeding women, and beginners. The exercises help improve flexibility, build strength, and ease tension. Additionally, the wall provides support and stability.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- Adverse Effects of Prolonged Sitting Behavior on the General Health of Office Workers (2017, nih.gov)
- Benefits of Pilates in the Elderly Population: A Systematic Review and Meta-Analysis (2022, nih.gov)
- Pilates – health benefits (2022, betterhealth.vic.gov.au)
