I did wall squats with handstands every day for a week – here’s how it helped me strengthen my posture.
I’m not a big fan of isometric exercises, which involve holding the body in one position for a set amount of time. I know that static exercises, such as plank, are active and difficult, but I prefer to move while I exercise – breathing hard and feeling my heart beat faster.
That said, isometric training can build endurance and be beneficial for people with injuries or conditions like arthritis who are trying to maintain or build strength. I tend to overstate it, but that being said, I’m always open to a challenge, so when I came across a classic isometric exercise called the wall squat, complete with arm raises (the move!), I immediately jumped into action.
What is a wall squat with an arm lift?
The wall squat or wall sit is great if you’re new to exercise and want to build strength without setting foot in the gym. All you need is a wall and some patience, so the move can be done almost anywhere.
Wall squats focus on the quads, the large muscles that run along the front of your thighs. Want to run, jump, or simply climb the stairs? Start working on those quads. The static squat variation also works the glutes and engages your core to maintain posture.
For this challenge, I was particularly interested in the movement aspect of the exercise. Hand wall raises (also known as wall raises) are great for working the core and upper back muscles, which keep the shoulders pulled back and promote good posture in general. These include the rear deltoids, rhomboids, latissimus dorsi and erector spinae.
Most of us don’t work these muscles nearly enough, which means we can do to improve our posture. Poor posture can lead to back and neck pain (no surprise there), but it can also affect balance and breathing and is even linked to digestive problems, restlessness and hide In short, raising the arm of the wall is a good idea.
How to do wall squats with arm raises
- Lean against a wall, feet about hip-width apart or slightly wider
- Flatten your back against a wall or as close as you can support yourself
- Avoid pushing your chest out, which will make it easier to achieve a flat back
- Step your feet forward and lower into a squat position. Your knees should make a 90-degree angle (thighs parallel to the floor)
- Turn your legs so that your knees are above your ankles
- Raise your arms up the wall until your elbows are parallel to your shoulders and your hands are toward the ceiling, palms facing out. Your arms should be at 90 degrees
- Keep your hands connected to the wall, then lift as far as you can
- Make sure your back stays in contact with the wall when you raise your arms
- Pause, then slowly lower your arms to the starting position. That’s one rep
- Aim to do 3 sets of 10 reps to start.
Watch First
If you feel uncomfortable, stop. If you have trouble keeping your hands in contact with the wall, don’t worry and don’t overdo it; it is possible that your back muscles are not used to this movement, so go slowly and give them time to stretch and warm up.
I did this at different points during my work day – I would get up from my desk (I work from home), do some exercise, then come back to my desk a changed man, behind, at least. It has changed for the better, I should add.
This is probably the easiest exercise to incorporate into a workday that I’ve tried for Tom’s Guide, and it’s a great daily reminder to stay upright. I have no reason not to manage at least one set a day, and I think you will feel the same way. This is what happened when I committed to seeing them for one week.
Moving helped straighten my back
I run a lot and my legs are in good shape, so I wasn’t worried about maintaining a squat. But I knew that a lifting hand would find my weak spots. The first day, I did three sets of 10, and afterwards I felt amazing.
This is a relatively simple process but, for many, I suspect, unusual. I’m not familiar with dumbbell exercises that target the back, like the bent-over row and back fly, but raising and lowering my arms has made me more aware of my back muscles and what they do. any strenuous exercise.
I felt it mostly in the middle and upper back and it drew my attention to their importance in helping me stand up straight. When I finished, the sharpest sergeant would have a kind word for my condition.
I got better throughout the week
By the end of the week, I had three sets of 25 reps, with 30 seconds between sets. I wasn’t strong (it’s true), or fit, but my back muscles were being stretched every day, so it was much easier to move and happier. as the days go by.
I found it easier to keep my hands connected to the wall (don’t focus on this to the detriment of overall performance) and I could slide them up by the end of the week. And of course, my quads and glutes also worked hard to keep me in shape.
If, like me, you find the arm lifting the main event, do not neglect the support action: make sure that your lower body position is correct in order to get the most out of squat.
I tried wall squats with handstands every day for a week, and here’s my verdict
As I sit here at my desk writing documents this week, I’ve been sitting for a long time without thinking about it. Although I will probably go back to slouch a little later in the day, all I have to do is check my position, and if necessary, find a wall. From there, I can put my back on it.
More from Tom’s Guide
#wall #squats #handstands #day #week #heres #helped #strengthen #posture