Wall Pilates for Forward Head and Rounded Shoulders

Step by step 9

Tap a time to watch that step in the video.

1. Wall set-up: feet a foot-length from the wall and hip-width apart, tummy in, low back to the wall, knees soft. 0:44
2. Chest opener: breathe out, draw the shoulders back with the hands on the wall and hold for three breaths. 1:51
3. Raise the arms higher in stages, palms forward from shoulder height, keeping the back of the shoulders on the wall. 2:26
4. Rib breathing: hands on the ribs, breathe in to widen them, breathe out pressing the back ribs into the wall. 4:54
5. Chin retraction: breathe out, draw the chin straight back so the back of the head meets the wall, then release. 6:32
6. Keep the chin retractions going and add pressing the palms into the wall to draw the shoulders back. 7:37
7. Wall snow angels: back of the head on the wall, slide the arms all the way up the wall and back down. 8:10
8. Elbows back: arms forward, then bend the elbows toward the wall; low back, shoulder blades and head stay on it. 8:52
9. Rotate: draw the elbows back, turn the arms toward the wall, then straighten them and reach forward. 9:40

The steps are a summary in our words, checked against the video — the coach shows every move.