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!