I’ve recently started incorporating Pilates into my workout routine, alongside my usual yoga and CrossFit sessions. The low-impact nature of Pilates is perfect for targeting smaller muscles that often get overlooked during my regular training. I stumbled upon a video by physiotherapist and Pilates instructor Anabelen Aranton, demonstrating a move designed to strengthen the pelvic floor and alleviate lower back pain. Given my frequent back pain from long hours at my desk, I decided to give this exercise a try.
Discovering the Wall Pilates Exercise
The exercise featured in Aranton’s video is a wall Pilates move that doesn’t require any equipment other than a wall for support. Intrigued by its simplicity and potential benefits, I decided to incorporate it into my workday.
Trying the Exercise
I decided to perform the exercise after sitting for several hours, hoping it would relieve the stiffness in my hips and back. I began by lying on my back with both legs extended up against the wall. This initial position provided a pleasant stretch down my hamstrings and a noticeable release in my hips.
From there, I brought one knee toward my chest while keeping my foot on the wall, then slowly opened my leg to the side. Initially, my leg slid down the wall quickly, prompting me to engage my core muscles to control the movement better. Holding the stretch for a few breaths, I felt my hips open and my pelvic floor engage.
Results and Reflections
After repeating the exercise on both sides, I noticed a significant reduction in hip tightness and lower back discomfort. The simplicity of the move, combined with its effectiveness, made it a valuable addition to my routine.
Incorporating this wall Pilates exercise into my day provided not just physical relief but also a moment of mindful movement amidst a busy schedule. If you suffer from lower back pain or tight hips, I highly recommend giving this exercise a try. It’s a quick, effective way to strengthen your pelvic floor and ease discomfort, no special equipment required.
