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Pre-Pilates: Shoulder Mobility & Strength – Wall Push Ups

Foundations: Wall Push Ups

Quick Intro: Wall Push Ups

… are the start of our Push Up journey.  Focus on your alignment here.  Don’t skip on these exercises as they really do prepare us for the Pilates Push Up!  It’s elegant, refined and requires tremendous strength.  You will surprise yourself and amaze your friends!
Keep your body straight from toes to head without sagging at the hips. Keep your shoulder blades wide and stable and as you bend your elbows, don’t allow your shoulder blades to move.


What’s it good for?

🌟 Learning to stabilise your shoulder blades under load.
🌟 Learning to maintain alignment as we move.
🌟 Strengthening your shoulders, abdomen and glutes.



A quick “how to”…

Wall Push Ups

🌟 Begin by standing in front of a wall with your nose and toes touching the wall and your hands placed just wider than the shoulders with the elbows bent.
🌟 Step away from the wall until your arms are straight and the torso is parallel to the wall.
🌟 Keeping your torso straight and aligned as if you were standing, and without moving your shoulder blades, bend the elbows away from the wall and so lower your torso toward the wall.


Hints & Tips:

🌟 Keep your body straight from the feet to the head without sagging your hips.

🌟 Use your abdominals (remember Pregnant Cat? here) to prevent sagging at the hips.

🌟 Use your glutes to prevent sticking your bum out!
🌟 Keep your shoulder blades perfectly still!
🌟 Don’t bend your elbows outwards – this (at higher loads, at least) can cause shoulder impingement!


Any Questions?

Ask away – I love to help!  Click here for the Contact Page 🙂 – or leave a comment at the bottom of the post – see you there…

Miguel 🙂

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