This unique version of Pilates is what you need to shake up your workout routine

Pilates, renowned for its transformative impact on core strength and flexibility, has evolved to include innovative variations. Wall Pilates, a vertical adaptation of the traditional practice, brings a unique twist to the world of fitness.

Wall Pilates is exactly what it sounds like — a type of Pilates that utilises a wall or other stable surfaces to provide support and resistance. Melwyn Crasto, chief track-field coach, Central Railways, and head coach with Skechers Go Run Club, Mumbai, said it can be beneficial in allowing seniors and beginners to perform exercises that are safe and effective, while also reducing the risk of injury.

He noted that Wall Pilates is a great way to get moving by using only a mat and a wall nearby. “In this variation of traditional Pilates, you press up against a wall (with your feet, hips, shoulders, arms, back, or side) to practice squats, planks, etc. using the wall and your own body weight to add resistance against gravity,” he told indianexpress.com in an interaction.

Here’s a step-by-step guide to performing it.
a) Take the time to set your posture and position correctly.
b) Find your neutral spine position first.
c) Engage your core properly.
d) Keep your ribcage softened down.
e) Relax the neck, shoulders, and arms.
f) Exhale on the exertion.
g) Include mobility and stretching exercises with each workout.

Wall Pilates is a great way of improving stability, balance, strength, and control, said Crasto.

How can you practice Wall Pilates safely? Is there anyone who should avoid it?
While Pilates is generally considered a safe and effective form of exercise, there are some situations where caution is warranted, advised Crasto.

a)Acute Injury or Pain: If you have a recent injury or are experiencing acute pain, it may be necessary to modify or avoid certain exercises that could exacerbate your symptoms.

b)Chronic Medical Conditions: Certain chronic medical conditions, such as heart disease, high blood pressure, or diabetes, may require modifications to certain Pilates exercises or even complete avoidance of certain movements

c)Pregnancy: While pilates can be a safe and effective form of exercise during pregnancy, certain modifications may be necessary to accommodate the changing needs of your body

d)Joint Problems: Individuals with joint problems, such as arthritis, may need to modify certain exercises or avoid certain movements that could exacerbate their symptoms

e)Spinal Problems: Individuals with spinal problems, such as herniated discs or spinal stenosis, may need to modify certain exercises or avoid certain movements that could exacerbate their symptoms

f)Recent Surgery: If you have had recent surgery, it may be necessary to modify or avoid certain exercises until you have fully healed. It is important to consult with a medical professional or a qualified Pilates instructor to determine the appropriate modifications.

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