How to perform squats against the wall
Wall squats are a great exercise for beginners to improve the strength of the quadriceps, buttocks, and calves. Closed circuit exercise (when the feet remain in contact with the ground) it can also help improve balance and posture. These squats are often used in physical therapy for these and other reasons.Advantages
Wall squats are most often used to improve leg strength. But if you're struggling to stand up straight or hunch over most of the day, wall squats give you the opportunity to literally straighten your back.
Since all you need is a wall, you don't need to go to the gym to make exercise part of your routine. You can easily work with it at home, in the office, or anywhere else that has a solid wall.
As a functional exercise, wall squats can greatly simplify everyday activities such as getting up from a chair, climbing or descending stairs, or even just walking.
With this in mind, your doctor or physical therapist may prescribe squats to help you recover and return to your daily activities. If you perform in the right position and gradually increase the intensity, you will probably notice a rapid increase in your mobility as soon as you include them in your daily routine.
Wall squats are also a good assessment tool for physical therapists and trainers. For example, part of the upper body movement can be used to assess the mobility of an athlete's shoulders.
Step-by-step instructions
1. Stand up straight with your back against the wall and your feet shoulder-width apart.
2. Raise your hands up, resting your shoulder blades against the wall. Press the back of your hand against the wall, your thumbs should be approximately at the level of your head. The line of your shoulder from elbow to shoulder should be perpendicular to the floor.
3. Inhale. Slowly bend your knees and slide your back against the wall until your knees are bent at a 45-degree angle (more bending will increase the load on your knees). While bending your knees, straighten your arms at the elbows until your arms are stretched directly over your head, but still pressed against the wall.
4. Hold this position for 5 seconds.
5. Exhale while straightening your knees to slide along the wall until you are completely upright, with your knees straight.
6. Do 5 reps.
Gradually increase the number of repetitions to 10-15 per approach as the strength of the quadriceps improves.
Common mistake
You bend your knees too much
When sliding along the wall, the knees should be bent at an angle of no more than 45 degrees. If you allow your knees to bend more, you risk injury.
Your form relaxes
As your quadriceps get stronger and you become more familiar with this movement, you may lose focus by performing a wall slide. While you may think this means that the movement is getting too light, it can also be a sign that you are losing the correct shape. Remember to take it slow and check yourself frequently, making sure that your hands and knees are in the correct position at each stage of the exercise.
Modifications and variations
Need a modification?
If you feel uncomfortable pressing your back against a solid wall because of your build, try placing a therapy ball behind your back to free up some space. It can also help you maintain the natural curve of your lower back and reduce pain and discomfort in this area.
If you can't bend your knees or just want to focus on your hands, try sliding down the wall with your upper body only. This version is often used by trainers to assess the mobility of a person's shoulders.
Ready for the challenge?
As your quadriceps improve, you can find ways to make this exercise more challenging. The easiest way to increase the intensity of movement is to simply add more reps or sets. You can also try out some creative wall squat options, including:
* One-legged wall squats
* Wall squats with arm weights such as dumbbells (start with a small weight and gradually move up)
* Standing on a slightly unstable surface, such as a pillow, as if you are sliding on a wall.
Safety and precautions
When you are just starting out, it will be enough to perform the approaches once a day. Perform slowly and stop if you start to feel pain or difficulty. Eventually, you may want to increase the number of reps or sets you do in a single workout.
If you add the use of hand weights, don't choose ones that are heavy enough to be challenging, but not so heavy that your form suffers. You will do your body more harm than good by increasing the risk of overexertion or fatigue, which can lead to injuries.
While wall squats seem easy and can even be useful in physical therapy, it's important that you don't do the exercises too early in the rehabilitation process. Performing squats too soon after an injury, recovering from an illness, or surgery may slow healing or put you at risk of further injury.
You may need to avoid wall squats if:
· You have an injury to your back, neck, elbow, shoulders, knees, or feet
· Your overall strength is weakened due to illness, injury, long recovery, bed rest, or low fitness levels.
· You have knee instability
* You are recovering from an injury or surgery on your back, shoulders, elbows, stomach, spine, neck, stomach, or knees.
· You have torn or injured knee or ankle ligaments, such as the Achilles tendon or anterior cruciate ligament.
If you have difficulty moving or have a lower limb injury, consult your doctor and physical therapist before starting or changing your workout routine.
