The wall. Such a great piece of kit. It become a halfway area as a compromise to getting closer to the floor, such as a wall press up. The press up for example – forming the press up against the wall rather than on the floor, still uses the same muscles but the load is less. The further the feet move away from the wall, the more intensity of the exercise. Build strength and confidence in this plane and then transfer this to the floor. This time put the knees on the floor and then progress to a full press up. Always looking for progression and adaptation.
Transitioning to the wall and have a cushion nearby as well.
Heel Raise to Press Up
Stand in parallel, feel in neutral facing the wall. Hands in wide positioning, elbows pointing downwards, hands slightly dialled outwards. Walk a step backwards. Heels lift and lower. At the same time the face draws closer to the wall, then press the wall away with your hands.
To progress, you could stay on your toes and continue to wall press.
Foot Variations
Duck toes
Mary Poppins
Feet in Parallel
Hand Variations
Close hand
Staggered Hand Press
Think about between the shoulder blades, so you really get that enjoyable squeeze between your shoulder blades. The wrists need to bone load so this is a really important movement that we encourage as we age.
Wall Chest and Shoulder Stretch R/L
Hands press against the wall about hip height. Walk backwards, 90 degrees at the hip if possible.
Drop and dangle one hand towards the floor and relax the shoulder. Create small pendulum circles and a side to side motion. Allow a few breaths to take the tension out of the shoulder a little bit whilst the other shoulder and arm is stretching. This movement creates a bit of space in the ball and socket joint at the shoulder.
Wall Hip Extension
With both hands back on the on the wall. Use that slight rocking motion to find your comfort. Move and sway into the stretch. With a flexed foot lift the heel as high as you can, with a straight knee if possible. Lower the leg down slowly and switch sides. Keep hips relatively square on.
This can be done against the chair as well.
