Wall Angel 1
Benefit: Strengthen the muscles of optimal upright posture; A mobility exercise for tight postural muscles; Build endurance in optimal posture for work and play.
- Stand with your heels about 6 to 12 inches away from the wall.
- Put your hips, shoulder, back of head and back of hands on the wall with your arms out at 45 degrees from your body. Always keep those four body parts in contact with the wall.
- Breath in: push your lower spine away from the wall/belly out, while keeping the four body parts listed above in contact with the wall.
- Breath out:
- Pull the belly button in and brace the abdominals
- Flatten the lower spine against the wall, as far as you can to your comfort
- Turn your palms way from your body while you pull your shoulder blades together and down towards your hips.
- Gently pull your chin into your throat.
- Hold for 3-5 seconds.
- Take a breath, relax, repeat
- Use as a general postural maintenance exercise in the morning or after periods of non-optimal posture like desk work, driving, etc.
- Use daily as postural rehabilitation.
- Perform 2-3 sets of 5-10 repetitions.
- Start with holding the pose for 3 seconds. Increase to 5 second holds as capacity grows.
- Increase the intensity with which you hold the pose as capacity grows.