Day 16: Do 2 Wall Sits, 3 Lunges and Knee-To-Chest Stretch

We're back at it today folks!

  • Do 2 wall sits and hold each position for 10 seconds.
  • Do 3 reps of lunges on each leg and hold each position for 5 seconds.
  • Do Knee-To-Chest Stretch on both legs twice, hold the stretch for 20 seconds each.

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.


Alternative #1: Half Lunge

If these are new to you, don’t lower your body down all the way so that your knee is at a 90-degree angle. Instead, lower halfway down or one-fourth of the way down. 

Alternative #2: Elevated Surface Knee Dips

If you have bad knees, stand on an elevated surface, such as a box or a step. Have the other foot hanging off the side next to the surface. Bend the knee of the foot that is on the elevated surface. Slowly dip up and down to work on building your muscle above your knee. 

Do 5 reps per leg.

Alternative #3: Walking High Knees

If you still are noticing pain in your knees or recovering from a knee injury, do a high knee walk. Walk 10-20 yards, bringing your knee to a 90-degree angle, or as high as you can raise your knee. 

Knee-To-Chest Stretch

The Knee-To-Chest Stretch helps release tension on the lower back and helps increase the flexibility of the back and hips. It’s great to stretch out after a long period of sitting or standing. 

How to do the Knee-To-Chest Stretch

  1. Lie on your back with your legs stretched out. Flex your left leg and bend your right knee and bring it towards your chest.
  2. Place both hands just below your right kneecap.
  3. Gently pull the knee into your chest, until you feel a good stretch in your lower back.
  4. Hold for 15-20 seconds. Repeat on your left side.

Alternative #1: Bent Knee Variation

If you cannot straighten your opposite leg, then lie on your back and have your feet on the ground with your knees pointing upward. Then bring your right knee towards your chest.

Alternative #2: Stretch Strap Assistance

If this is not accessible to you, take a stretch strap or towel and place it behind your knee. Grab the ends of the strap or towel with your hands. Gently pull your knee towards your chest until you start to feel a stretch on your lower back.

Blue RangeMaster Stretch Strap

RangeMaster Stretch Strap

Overall Rating: 4.5/5

Gentle, prolonged stretches are simplified with the RangeMaster® Stretch Strap. Six feet of durable nylon webbing is complemented with tough elastic loops stitched in that provide anchoring position for feet and/or hands. The one-inch-wide strap comes with several exercise routines in a user guide.

The greatest feature of the RangeMaster Stretch Strap is the 'center loop' making it easy to find stretching balance!

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