HEAL­ING MOVE­MENT: wall sit

Heal­ing move­ment: wall sit

Prevention (Australia) - - In This Is­sue - BY JEFF CSA­TARI

Why you need it

The wall sit de­vel­ops the leg strength and en­durance you need to walk far­ther and faster while ton­ing your en­tire lower body. Even those strug­gling with knee, hip or back pain of­ten find it doable, as it places very lit­tle stress on the joints. A healthy burn in your quadri­ceps (front of thighs) will in­form you it’s work­ing. The best thing about this ex­er­cise is that you can do it any­where you find a wall.

HOW TO DO IT

1.

Stand with back against wall with feet a bit more than hip-width apart. Ex­tend arms forward.

2.

Press spine firmly into wall; shoul­ders, up­per back, and back of head should be flat against wall. Walk feet out, slid­ing your back down wall un­til thighs are nearly par­al­lel to floor. Make sure knees are aligned over an­kles.

3.

Hold for 30 sec­onds, work­ing up to 1 minute. Stand and shake out legs. Re­peat 2 times.

DON’T AL­LOW KNEES TO EX­TENDPAST TOESKEEP SHOUL­DERS AGAINSTWALL

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