Wall turnout exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wall turnout )

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Name of exercise  AROM shld ER at wall
Other names of exercise Wall turnout
Description of exercise Wall turnout exercise is a strengthening and stretching exercise that focuses on improving the rotation and flexibility of the hips, thighs, and lower back. It involves standing with your back against a wall, feet shoulder-width apart, and slowly sliding down the wall into a squat position while keeping your back and heels against the wall. This position helps to activate the muscles in the thighs and hips, promoting proper alignment and stability. The exercise can be modified by holding a ball or towel between the knees to increase resistance and challenge the muscles further. Regular practice of wall turnout exercise can improve posture, balance, and overall lower body strength.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand at wall with involved hand on wall at shoulder level, as shown.
  • Slowly turn body outward as far as possible.
  • Return to start position.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Rotation, Horizontal Abduction
    Type of Action Abduction, Circumduction, Extension, Flexion, Reposition, Rotation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased flexibility
  • Improved balance
  • Strengthened leg muscles
  • Improved hip mobility
  • Increased range of motion in hips and groin
  • Improved posture
  • Reduced risk of injury
  • Improved coordination
  • Strengthened core muscles
  • Improved overall athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Wall turnout exercise should be avoided if you have any existing injuries or pain in your hips, knees, or ankles. It is also not recommended for individuals with weak or unstable joints, as it can put excessive strain on these areas and potentially worsen the condition. Pregnant women should also avoid this exercise, as it can be uncomfortable and potentially harmful for the baby. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability and control. If you are unsure about whether or not you should do the wall turnout exercise, it is best to consult with a healthcare professional for personalized advice.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the exercise
  • Keep your feet and knees in proper alignment
  • Engage your core muscles throughout the movement
  • Start with small range of motion and gradually increase
  • Avoid locking your knees or hyperextending
  • Use a wall or support for balance if needed
  • Do not force your body into the turnout position
  • Keep your shoulders relaxed and down
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • scoliosis
  • kyphosis
  • herniated disc
  • spinal stenosis
  • fibromyalgia
  • chronic back pain
  • ankylosing spondylitis
  • multiple sclerosis

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    Frequently asked questions

     

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