Hail the Wall

Yes,

and we are not talking about ‘The Wall’ of the GOT fame or ‘The Great Wall of China’ either, we are talking about the regular wall which you can very well find around anywhere and can instantly complete your workout routine. Support of a wall is completely solid and can assist in commencing many kind of exercises ranging from strength training to flexibility exercises and it can used with stability exercises required to be done by neurological deficit and geriatric patients. A wall can also serve as a correction tool for postural misalignment.

Here are a few examples for using a wall for exercises:

Wall sits

A simple exercise for strength training which works on your core, thighs and lower legs equally well. Practicing it also strengthen your knees and improves stability of your lower body.

wall sit

Stretches with wall

Many stretches can be done with the assistance of wall be it shoulder, hamstrings, ankle or hips. To stretch against wall, limb should be aligned with wall and force should be applied against it to exert stretching force on the targeted muscle or muscle group.

Support for Handstand

An epitome of an exercise reflecting fitness and strength of your shoulders i.e. can be perfected with the help of wall. Taking support of wall during handstand ensures stability and safety while you can practice for the particular exercise. Always remember to slowly wean off the support or it may lead to injuries.

P.S. Caution should be taken while doing this exercise. Person should firstly get used to performing pushups for a longer period of time and then progress to it only with a trainer’s or a physio’s assistance.

handstand

Supported Squats

Your back should be aligned with wall and squats can be performed while keeping your weight against the wall. People with lesser back strength can practice it with the assurance of not hurting your back muscles during this particular exercise. It helps in gaining strength around your core, lower back, hip and thigh areas.

wall squats