Enhancing Skills

Wall

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

Wall stretch for chest and shoulders:

  1. Stand facing a wall with your feet shoulder-width apart.
  2. Place your hands on the wall at shoulder height and shoulder-width apart.
  3. Keep your elbows straight and step back with one foot, keeping it on the ground.
  4. Lean forward until you feel a stretch in your chest and shoulders.
  5. Hold the stretch for 30 seconds and then switch feet and repeat for 3-5 reps on each side.

To reduce the difficulty, you can step closer to the wall or adjust the height of your hands on the wall.

To increase difficulty, you can step further away from the wall or adjust the height of your hands to be higher on the wall.

Reps:

  • Beginner: 3-5 reps on each side
  • Intermediate: 5-7 reps on each side
  • Advanced: 7-10 reps on each side

Estimated time for exercise: 5-10 minutes

Body Group:

Chest

Muscle Group(s):

Biceps, Chest, Shoulders

Muscles used:

Primary:

Pectoralis Major

Secondary:

Deltoids, Biceps Brachii

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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