Wall workouts are helpful for those who aren’t accustomed to exercise…people with physical limitations(back pain/knee arthritis) or when recovering from surgery or other physical problems.
Imaginary chair: Stand with your back against a wall, keeping your back in contact with the wall, slowly slide your back down while walking your feet forward. Go only as far as it feels comfortable or your knees. If your knees start to ache, stop moving forward When you’re “sitting” breathe out and pull your belly button towards the spine chin up, head on the shoulders, hold for 10 seconds, breathe in and relax for 10 seconds, returning to starting position. repeat 5 times, slowly increase the holding time and repeat 8 reps
Ankle strengthening: Stand facing a wall with your feet hip width apart. Put hands on the wall for support. Rise up on your toes, going as high as possible. Lift one foot off the floor, stay up on toes of other foot for 10 seconds, lower low slowly. Repeat up on toes with both feet. lift the other foot off the floor and stay up on toes with other foot, holding 10 seconds. Repeat 6 reps. each time you exercise try and increase 1 minutes , set goal 20 or 30 seconds.
Calf stretches: stand facing the wall and arms extended but slightly bent. Keep this position through out the exercise. Step back with your right foot reaching as far as possible with the toes, lower the heel and stretch the calf. Bend the left knee forward to stretch the right calf further. Relax into the stretch and hold it for 30 seconds. Then switch legs and stretch the left calf. Repeat 3 reps.
Bridging: Lie on your back with your buttocks 12”-18” from the wall. Start by planting the soles of your feet flat against the wall so your legs make a right angle.. Breathe out and pull your belly button to the spine, lift your hips while keeping your shoulder blades flat on the floor. Lift all the way up so there is a straight line from your knees to the shoulders, then drop down one inch. This is the height to rise up to each time. Hold the pose for 30 seconds, then lower back down. Don’t let your buttocks rest on the floor. Repeat 8 reps.