Stand tall, Workout on the wall!

In the Classical Pilates Tradition, you start and end standing.  And I like how this just brings such an elegant simplicity to it all.  You start in the same way you came in to the studio, and finish ready to walk out and go about the rest of your day. Starting or ending on the wall is one of my favorite ways to either get things going or wrap them up.  And lately I find myself starting a session with it ALOT.  I especially love the way that it gives tactile feedback to your back that you may not get just standing up, and this helps to develop your understanding of where your back body is in space and time (“proprioception” as it is called, for all you fancy medical geniuses).

You really can feel where you spine is -whats parts are touching the wall, and what parts aren’t, and HOW you are moving -sequentially? Piece by piece? All one big thump?

Standing up, the relationship to gravity is different than laying down.  I mean, try a rollup against the wall and compare that to laying down on the mat.  Gravity just isn’t on your side when you’re laying down.  And so many other Pilates exercises change from sitting to standing or laying down, and its just amazing, the same exercise gets totally different by changing positions.

What makes the wall so wonderful is that gravity does pull against you in just a teensy tiny way as you roll up, and I love it for this!  It is just slight and enough that you are allowed to go slowly, move with control and work to really feel each piece of your spine press into the wall as you straighten up.

Another beauty of the wall is the awareness and control it lends to your stomach.  When you lay down on the mat, it can be hard to feel your abdominals scoop up and in.  When you are on the mat and rolling down, gravity pulls you down and makes it tricky to roll  with control.  But all that was before!  Lol, NOW!  Entering center stage right… the WALL!  Try to do the same thing (rolling up and down).  Stand at the wall and feel your abdomen scoop up and in, and in this position, stomach is no longer allowed to let gravity do its job, stomach has to work to make this happen.  Roll up from your bent over hang and feel your abdominals pull in as you press your spine into the wall.  Stomach has to work to put your torso back to upright position. Find the connection of the wall and your middle spine -especially the spine just behind the bottom of the front side of your ribs.  Keep this connection as you scoop your stomach and raise your arms over head.  Can you keep your spine connected?  Do your ribs wobble to and fro?

There is so much that you can feel for your self against the wall.  It helps you to build awareness about your body and allows you to become more independent when you exercise.

You will learn faster, stabilize and strengthen your structure faster and it will keep you brutally honest as to what your body is doing.

It shows you where the spots are that you need to work on and get to move.  There will be some “tricky” spots that are stuck and don’t want to move.  Others are all too happy to do the move.  Every spine is different, and every day makes the spine different.

However, I can say with certainty that the more your roll up and down a wall, the more movement you will get out of your spine.  So do it, a lot, when ever you get a minute.  It is so refreshing, how could you not?!

Grease the wheels and work to “undulate” your spine!

Scientifically speaking this DOES create a fresh exchange of cerebral spinal fluid that provides nourishment to your nervous system up and down your body.  MOTION IS LOTION, and to keep you fresh, you need to move ALL your parts.

Joe emphasized articulation and its importance in his writings.  Anyone ever heard that quote “If you are 30 and your spine is stiff you are old, if you are 60 and your spine is flexible you are young?”  Articulation and control seems like a few of the “Key Ingredients” in getting to this flexibility, if you were to ask me.

Grab a wall, or a door -whatever you have that is flat and smooth and lean against it. Try this series to explore your spine, your body and move in a whole new way!

Setup:  Lean against a wall and walk your feet about 18″ out. This should open things up so more of your spine can relax against the wall.  Palms are flat against the wall, head is resting against the wall, shoulder blades are squeezing together so that your arm sockets is closer to the wall.  Try to feel as much of your spine as possible on the wall.  Scoop your stomach (pull your navel in to your spine and up toward your shoulder blades).  This scooping or “hollowing out” of your abdomen may allow your spine to straighten a little more and connect it to the wall a little more, just a notion, give it a try.

Move:  There are a couple of different moves discussed below, and they do build upon each other.  Give each one a try.

1.  Try to simply nod your head.  Keep the back of your head against the wall.  Picture little “Knobs” on your ears and just try to turn your chin to your chest.  This is coming from the knobs on your ears turning down.  The space between the wall and your neck should not change, although you might feel a lengthening along the back of your neck.  This is working the connection between your head and your neck.  And believe me, in this day and age, this poor little connection needs a good stretch.  This is just a nice easy gentle lengthening for your neck.  And all too often the muscles get shortened as we stare at screens, watch TV, sit and drive.  Its the forward head posture.  I know you’ve seen it, and we’ve all been guilty of it a time or two!  Try to keep your head against the wall as much as possible.

Do this no more than 10 times.

2.  Raise and lower your arms.  Head and all your other parts (shoulders and hips) are connecting to the wall.  Try to especially connect the tiny part of spine that is behind the  front of your ribs.  Keep that connected to the wall and scoop like crazy.  Take your arms, raise them up and lower back down.  This may or may not be a challenge to keep your spine connected as you move.  There should certainly be some effort on your stomach’s part to stay scooping as your arms raise up.  And the farther up the arms go, the more the stomach should have to work.  Give this a try and explore this connection.

Do this no more than 10 times.

3.  Roll Down.  Or rather, a “nice gentle orchestration of events”.  Nod the chin, as practiced in #1, scoop the stomach and roll down bone by bone drawing your awareness to your spine and focusing on one piece of spine leaving the wall after the other.  Roll down just to the waistline of your pants.  Scoop your stomach and lift your stomach up to go back up.  Press the stomach into the wall as well as you travel up.  Try to picture each piece of your spine press into the wall before the next.

Note:  You don’t need to roll down all the way.  If you have a tricky spot with pieces of your spine that wants to “skip” the move, roll back and forth in this area to help it move a little more.  

Roll down just enough that the base of your shoulder blades comes off the wall.  This position might seem a little familiar, 100 anyone?  Single leg pull?  Double leg pull?  Try lifting a leg up into the Single leg pull.  Do your hips always stay still like this when you do this exercise on the mat?

Like every great Pilates exercise, Do this no more than 10 times.

4.  Squat.  This one requires that your feet walk out a little farther from the wall. You are going to be sliding down the wall and you don’t want your knees to go past your ankles in the process.  So do that.  Now check in with all your parts against the wall, and keep them there.  Scoop your stomach, and slide down.  I find that the hips and tailbone tend to move away from the wall during this move, so pay close attention to this and don’t let your lower body run away.  Slide back up.  Stomach makes the move.  Spine reaches long -up and through your head to come back up.  Nice and easy.  NO big muscle clenching, no big butt squeezing thoughts, just nice and easy in all your parts sliding up and going down.  Dare I say, Standing Footwork?  I would suggest possibly so.

Maybe you would like to add the arms when you do this.  Raise them up as you slide down.  Keep the stomach scoop, and the ribs still and connected to the wall.  Lots of room to play around with these simple moves.

So, find a wall!  Find a smooth door!  Something that lets you move nice and easy and give this a go.  This can take 5 minutes, it can take 15 minutes.  The beauty is that you can do this where ever, when ever and instantly feel more relaxed and more connected to your body and your center.  Refresh your mind and feel prepared for whatever else you need to do!

Got 10 mins? 3 essential Pilates moves you’ll love.  

It’s been a long day.  No time for the gym, your boss dumped a mess onto your lap an hour before time to go and now you’ve got to get the kids to practice, magically create a healthy dinner and hopefully sit down for just a few minutes before collapsing into bed to do it all over tomorrow.

Sometimes it’s hard to find time for yourself and scheduling an extra something just isn’t possible.  But if you’re only getting 6 hours of sleep what difference does it make if it’s 10 minutes less?  Try this quick and easy routine below and feel longer stronger and refreshed.

1.  The Roll-UP

I love this move since it stretches and strengthens the front and back side of your entire body.  It’s a seriously effective move that gets it all.  The full version detailed below takes dedication and years to learn and execute properly.  Luckily there are lots of ways to modify it and you can work your way up up the full exercise.

Set up:

  • Sit on the floor legs out straight in front of you.
  • Feet about a fist width apart.
  • Arms straight out and level with your legs.
  • Make a C-Curve shape with your spine.

C-Curve? -What’s that, You ask?! Why, only one of the most important positions used in Pilates! Master this one.  You use it a lot in Pilates and once you get the hang of it you’ll really start to see some results.

AND now we digress.   “How do I make a C-curve?”  Well, pull your navel to your spine and tip the front part of your ribs down and back.  Pull your navel even farther IN AND UNDER your ribs.  You might feel a widening of the back of your ribs and a stretching in your spine.  Picture someone grabbing your waist and pulling it back.  Feel your stomach pulling back and lifting up!  This will form a shape in your spine not much different from a capital “C”.  And now you get the name.  Practice this position often.

And now, Back to the Roll-up.


  • Keep the C-curve shape of your spine and roll all the way down to the floor.

Easier said than done,  

  • Try to move with control and try to feel each vertebrae articulate.
  • Make your way all the way down.  Arms go up in the air toward the ceiling and then up and over your head.
  • Reverse it all and come up:
  • Arms go up to the ceiling,
  • Nod your chin to your chest, pull your stomach in and under your ribs and curl up.

Rinse and repeat 5-8 times.

Need to work your way up to this?

Break it down.  Start small and work up to a full roll up.

Start from the top, roll down only half way and curl up.  Bend your knees half way with keep your feet flat on the floor.  Hold on to the backs of your thighs for assistance in curling yourself back up.  Feet lifting off the floor?  Place some books or a firm pillow underneath your feet.

The trick is to emphasize proper form so you are really working  on your C-curve while doing this exercise.  And Remember!  Stomach pulls in and up under your rib cage!

Again, as with everything Pilates, the emphasis is on proper form.  Proper form Proper form!  Over time you will get stronger and get better at this one. The better you get at it, the better it feels, and the more it works your body!

 2.  Swimming

I love this one because it reverses all the forward slumping we do when we sit. and when we drive and when we work at a desk.  So much slumping.  Pretty much what we do in modern day life.  This exercise improves posture and strengthens your back and core all at once.  After the roll up, this one and the next is easy!

Set up:

  • Lay on your stomach with forehead on the mat.
  • Arms are stretched out straight next to your ears and reaching forward.
  • Legs are stretching long -away from your center and are about shoulder width apart.


  • Pull your stomach in and away from the mat and raise your chest and arms off the floor.
  • Keep your gaze on the floor in front of you.
  • Stretch your legs so far away from your center that they lift off the mat.  (Thats my fancy way of saying use your entire body back side -try not to just squeeze the bum and bend the low back to get your legs off the floor.)
  • Lift your right arm and left leg up even higher and switch arms and legs.  Keep alternating arms and legs.  Gradually swim faster and faster.

Try not to wobble from side to side when moving.  Do this for about 30 seconds.  Grow longer in your spine.  Reach farther with your legs!  Rest when done.

 3. Side leg series

Not just for dancers.  Side leg exercises strengthen your abdominals, hips, glutes and legs.  AND they do it all at once!  I love exercises that multi-task.  But then again, thats what I love about every Pilates exercise.  While doing this exercise (just like every other Pilates exercise), search to find a feeling of length through the legs and spine.


  • Lay on the outside edge of your mat facing in.  Line up your hips and shoulders with the edge.  Bring your legs forward to the edge of the mat in front of you.
  • Stretch your bottom arm long underneath your head to form a little pillow.  Place your top arm in front of you next to your navel.  Fingertips point to your head.
  • Lift up the top leg and bring it back in line with your body.  Leg stays at hip height.


  • Forward and back.  Move leg forward and stretch it back.  Do this 8 times.
  • Up and down.  Move leg up and “press a great weight down”.  Do this 8 times.
  • Inner thigh (bottom leg).  Bend your top knee and place foot flat on the floor by hip.  Hold on to your ankle.  Straighten bottom leg out in line with your body.  Lift the lower leg up and back down.  Do this 8 times.
  • Now roll over and do the other side.  Forward and back, up and down, inner thigh.

The trick to this exercise is to REALLLLLY engage your core. Pull your stomach in so much that there is a space between the small of your waist and the mat.  DONT move your hips while you are moving your leg.  ALWAYS reach your leg long away.  Search for length and you will find it.

So thats the “short and sweet” 10 min fix.  It is my hope that these moves leave you feeling energized and refreshed, lengthened and focused.

You spend so many minutes -even hours focusing on all the loved ones in your life.  Take just 10 minutes out of your day every day for yourself.  It will keep you balanced and better equipped for all the rest.