Wall Sit Exercise
You may think this is a simple and ineffective exercise at first, but after the first 30 seconds, you will feel your leg muscles tightening as well as a burning sensation in your buttocks. You can improve stamina, develop balance and strengthen your joints when you exercise.
To do this exercise, stand straight with your back facing the wall. Press your shoulder blades and buttocks firmly. Take one step forward, ensure your feet are shoulder-width apart, look to the sides slightly and keep your hands pressed against the wall. With your back resting on the wall, go down slowly. Halt when your hips are parallel to the ground and your knees bent at angle 90 degrees.
Maintain this pose as long as possible. 60 seconds will do for women. You can start with 30 seconds, then increase the time as you continue. You can do this exercise every day daily to enjoy the benefits.
To do this exercise, lie on the floor with your stomach. Keep your face down, stretch your arms forward, and keep your legs straight. Keep your arms tight and raise it off the ground; ensure your arms are parallel to the ground. While facing down, also raise your legs, chest, and shoulders off the ground. Maintain this pose for some seconds, then return to the starting position. Repeat exercise 8 to 10 times.
You can strengthen your upper back muscles with this exercise; that’s why it’s common with physiotherapy. To do this exercise, stand straight with your back facing the wall. Keep your fit away from the wall (about 30cm), but make sure your buttocks, shoulder blades and the back of your head touches the wall.
Bend your elbows and lift it up. Push it to the wall to reach your ear level; this is your starting position. While in this position, take your hands high above your head; ensure it’s still touching the wall as you do so. Clip both hands over the head and return to the starting pose. Repeat this for 13 to 15 times.