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

( Wall glide )

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Name of exercise  AROM lumbar lateral shift, facing wall
Other names of exercise Wall glide
Description of exercise Wall glide exercise is a low-impact workout that involves sliding your body against a wall in a controlled and controlled manner. It is a great way to improve core stability, balance, and strength. To perform this exercise, stand with your back against a wall and slowly slide down until your thighs are parallel to the ground. Then, slide back up to the starting position, engaging your core and keeping your back against the wall the entire time. This exercise targets the muscles in your legs, glutes, and core, making it a great full-body workout. It can also be modified to increase or decrease the difficulty level based on your fitness level.
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
  • Face a wall with feet shoulder distance apart.
  • Place hands on wall at shoulder height.
  • Move hips to indicated direction.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Extension, Reposition, Retraction, Depression

    Benefits of exercise

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

  • Improves shoulder mobility
  • Increases range of motion
  • Strengthens upper body muscles
  • Enhances posture
  • Reduces risk of shoulder injuries
  • Improves stability and balance
  • Increases blood flow to upper body
  • Can be modified for different fitness levels
  • Can be done with or without equipment
  • Can be incorporated into a full body workout

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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

  • The Wall glide exercise should be avoided if you have any injuries or pain in your shoulders, neck, or back. It should also be avoided if you have any conditions that affect your balance or coordination, such as vertigo or dizziness. If you have any heart or lung conditions, it is important to consult with your doctor before attempting this exercise. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much strain on your body. If you experience any discomfort or pain while performing the Wall glide, stop immediately and consult with a healthcare professional.

    • Precautions

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

  • Warm up and stretch properly before starting the exercise
  • Make sure the wall is sturdy and free from any obstacles
  • Use proper form and technique to avoid injury
  • Start with small movements and gradually increase range of motion
  • Keep your core engaged and your back straight
  • Avoid arching your back or hyperextending your neck
  • Do not push yourself beyond your limits
  • Take breaks if you feel any pain or discomfort
  • Wear proper footwear for stability and support
  • Consult a professional if you have any pre-existing conditions or injuries.

    • Helpful in Diseases

  • Parkinson’s disease
  • Multiple sclerosis
  • Stroke
  • Spinal cord injury
  • Muscular dystrophy
  • Cerebral palsy
  • Guillain-Barre syndrome
  • Amyotrophic lateral sclerosis (ALS)
  • Post-polio syndrome
  • Myasthenia gravis

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    Frequently asked questions

     

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