Day 14: Do Two Wall Sits

Wall Sit exercises work out your entire body. Your muscles, bones, spine, shoulder blades will be strengthened through this exercise. Wall sits also help keep your spine straight and elongated.

How To Do Wall Sits 

  1. Start by placing your back flat against the wall.
  2. Your feet should be firmly on the ground about 2 inches away from the wall and shoulder-length apart.
  3. Slowly slide your back down the wall until your knees are at a 90-degree angle. Move your feet out to help your knees make this 90-degree angle. Your knees need to be above your ankles, not in front of them. Make sure your weight is in your heels.
  4. Take deep, slow breaths and hold this position for 10 seconds. Then slowly stand up and rest for 10 seconds. Do not slide down the wall as you could injure your knees.
  5. Repeat this twice.

Wall Sit Alternative #1: Half Wall Sit

To decrease the intensity of the exercise, don’t slide down the wall as far. Instead slide down until your knees are at a 45-degree. 

Wall Sit Alternative #2: Exercise Ball Wall Sit

To make the exercise more comfortable, place an exercise ball between you and the wall and rest your back on it. Make sure your knees are still at an angle in which they don’t extend beyond the ankles. 

Wall Sit Alternative #3: Less-Time Wall Sit

If holding this pose for 10-15 second is too long, scale back the time and slowly build up to the suggested time as you get stronger.

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