Weekly Exercise

Exercise Of The Week

Wall sits are an excellent way to build strength in the thighs, hips, calves, and lower abdominals. We recommend that you ease into this exercise, gradually adding more time, and lowering yourself on the wall, until your stamina improves. As always, please check with your provider before beginning any new exercise, especially if you have any knee issues. If you experience any pain, stop immediately.

  • Start with your back up against a wall, with your feet shoulder- length apart.
  • Slowly step away from the wall, sliding your back down the wall as you do. Make sure your back stays firmly against the wall.
img_2281-1
This image shows how you step away from the wall as you slowly slide your back down along the wall.
  • Only slide down a little bit at a time, lowering yourself more every time you do the exercise. Once you’ve built strength, you’ll gradually be able to slide down to a sitting position (with legs parallel to the floor).
partial wall sit
Starting point with back higher on the wall.
full wall sit pants
As your strength increases over time, slide down further along the wall until your legs are parallel to the floor.
  • Keep your feet shoulder-width apart, and ensure your feet are further out than your knees.
  • Hold the position for 10 seconds, and gradually add time until you can hold for 1-2 minutes.
  • Once you’ve completed the exercise, slowly slide back up, and step back towards the wall.

dsc_0323-1    – Dr. Courtney

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