Wall Pilates at Home, Recovery, and Tips

Courtesy Photo by Ketut Subiyanto

Beginning Pilates can be stimulating, joyful, and the movements might feel unexpected for your body. However, Mindfulness and Pilates can be practiced together for your flexibility and range of motion. If you are doing Pilates at home, you can use a thick mat and make sure it is soft when you are laying down, standing, or sitting on the mat. Some exercises while using a Pilates mat are Single Leg Stretch, Double Leg Stretch, Shoulder Bridge, Side-Lying Clam, Lying Windshield Wipers, and Lying Leg Extensions. Yet, you can also use a wall and a Pilates mat to do wall squats.

It is necessary to focus on your upper and lower body when practicing Pilates. It helps strengthen your upper and lower body to prevent injuries and to help with the recovery of injuries. Pilates can also be helpful for recovering after surgery because it helps reduce your stress. As well as reducing stiffness, improving your sleep, and helping you relax as you recover from your surgery. Listen to your body when practicing Pilates and practice Pilates safely at home.

Additionally, practicing Pilates can help you feel self-confident and for body confidence. You can begin practicing Pilates for ten minutes, twenty minutes, or for thirty minutes every other day or twice a week after having surgery. It is recommended to exercise for two weeks or three months after surgery especially if you have stitches. It is not recommended to exercise when you have stitches. Always consult with your surgeon and doctor about when to start practicing Pilates or another form of exercise for your recovery.

If you feel comfortable exercising at home, you can modify your Pilates routine and follow the tips from your Pilates instructor. Your Pilates instructor can help you modify your exercises so you can practice exercising after your surgery. Sometimes, getting guidance and motivation is helpful for you to improve your self-confidence, body confidence, and for managing your emotions. Begin slowly and try to do the exercises at your own pace. Be prepared for some discomfort and do not force your body to overstretch. 

Also, practice Pilates with your partner especially if you are afraid to exercise after surgery. Speak to your doctor if you are feeling nervous about exercising after surgery. Your doctor can make a recovery plan for you so you can manage your fear of exercising after surgery. Nevertheless, do not push your body to overexercise but do physical therapy along with breathing exercises. Mindfulness helps with your breathing exercises and helps you relax before exercising. 

Exercising with your partner can help you feel motivated and feel better after surgery. Practice Arm Circles and Leg Circles. If it is too early to do any twisting movements, you can use the wall to help you support your back and your entire body. Wall Pilates improves your balance and your body alignment. It can help improve your blood pressure, posture, and flexibility.

Do the same exercises as your partner. Play music for doing Pilates and practice mindfulness together. Help each other to do the exercises with a smile and with positivity. Together you can do Pilates with tennis shoes or other shoes that you can remove depending on the exercises that both of you do. Avoid increasing the intensity of the workout especially if you feel sore and pain when doing certain movements.

Doing squats can help improve your posture and improve your mobility. Wall squats can be done in the morning and for thirty minutes a day. Other wall exercises that can be done are Wall Angels, Wall Roll Down, Roll-Up into Bridge, Kneeling Side Leg Lift, Clamshell Wall-Sit. Nonetheless, consult with your doctor before practicing Pilates or other mind and body exercises. Here are resources for doing Pilates and Mindfulness.

 

 

Pilates 101: Everything You Need to Know Before Starting a Class-Better Me

Pilates 101: Everything You Need to Know Before Starting a Class - BetterMe

A Beginner's Guide to Getting Started with Pilates:

A Beginner’s Guide to Getting Started With Pilates

A 20-Minute Wall Pilates Workout for Beginners-Livestrong:

A 20-Minute Wall Pilates Workout for Beginners | livestrong

* Pexels Photo by Ketut Subiyanto