Wall Pilates for arms and posture
Ten minutes for your upper body. Wall push-ups work your chest and arms, wall angels and rotations move your shoulders and upper back, and chest openers stretch the front of your body. It is a good antidote to a day spent sitting at a desk.
- Length
- 10 minutes
- Level
- Beginner
- Focus
- Arms and posture
- You need
- A wall
Turn your sound on: a voice coaches every move. Prop your phone where you can see it.
What you’ll do
7 moves, with short rests between them. Tap any move for its full setup, form cues and easier and harder versions.
Warm-up
- Wall AngelOnly as far up as your hands stay touching.45 s
- Wall MarchingLift the knee without your back leaving the wall.40 s
Main set
- Wall Push-UpLower your chest to the wall, not your forehead.45 s
- Wall AngelOnly as far up as your hands stay touching.45 s
- Standing Wall RotationTurn from your ribs. Hips stay facing forward.40 s
- Wall Push-UpLower your chest to the wall, not your forehead.45 s
- Wall Chest OpenerBreathe out into it. Never push into pain.40 s
- Wall AngelOnly as far up as your hands stay touching.45 s
- Wall Push-UpLower your chest to the wall, not your forehead.40 s
- Wall Knee DrivesDrive the knee to your chest, then straight back down.30 s
Cool-down
- Wall Roll DownPeel down one bone at a time. Slower.40 s
- Wall Chest OpenerBreathe out into it. Never push into pain.40 s
Questions about this workout
Do wall push-ups actually work?
Yes. They work the same muscles as a floor push-up with less of your body weight, which makes them a good place to start. Stepping your feet further back makes them harder.
Can this help my posture?
Wall angels, rotations and chest openers strengthen and stretch the muscles that hold you upright, which many people find helps them sit and stand taller. It is not a treatment for back or neck pain.
Is it safe to do on my own?
For most healthy adults, yes: every move is low impact and the wall gives you support. Move within a range that feels comfortable, stop if anything hurts, and check with your doctor first if you are injured, pregnant, recovering from surgery or managing a health condition.
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