To strengthen the quadriceps and lengthen the spine
Stand upright with the feet hip width apart and the spine against the wall. There are two points of contact with the body against the wall; the pelvis and scapula. The natural lumbar curve is retained and the head and hands do not touch the wall. The arms are down by the sides of the body. To judge the distance of how far the feet should be away from the wall then bend the knees to a 90 degree angle until the hips are level with the knees. At this angle, the ankles should be directly under the knees (so that the knees do not protrude in front of the ankles, causing strain to the knee joint).
Exhale - Engage the core abdominals and slide down the wall, bending the knees to around 90 degrees or as low as feels comfortable. Do not bend the knees beyond 90 degrees (i.e. hips lower than the knees)
Inhale - To hold the chair position
Exhale - To slide back up the wall again. Repeat up to 10 repetitions.
This exercises places extra stress on the knee joint and may be unsuitable for those with knee problems. Sometimes a slight dizziness may be experienced during this exercise.
This exercise is one of the classic Pilates moves within the key 34 mat exercise repertoireView exercise >
A fun exercise to massage the spine, enhance coordination and challenge the abdominalsView exercise >
Members of Pilates Union can submit their own excersies to be excercise of the month.Submit an exercise