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

( Wall crawl )

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Name of exercise  AROM hip/knee flx (wall crawl)
Other names of exercise Wall crawl
Description of exercise Wall crawl exercise is a bodyweight exercise that involves crawling up and down a wall using your hands and feet. It is a great full-body workout that targets multiple muscle groups, including the arms, shoulders, core, and legs. To perform this exercise, start in a plank position with your hands on the ground and your feet against a wall. Then, using your hands and feet, slowly crawl up the wall, keeping your core engaged and your body in a straight line. Once you reach the top, crawl back down to the starting position. This exercise helps improve strength, stability, and coordination, making it a challenging and effective workout.
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 in pool in chest deep water.
  • Face ledge and hold onto ledge.
  • Slowly crawl feet up wall, bending knees and keeping knees between arms.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee
    Type of Muscles Abdominal, Back, Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression, Rotation, Dorsiflexion, Plantarflexion, Supination, Pronation, Retraction, Protraction, Circumduction, Reposition

    Benefits of exercise

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

  • Increases upper body and core strength
  • Improves balance and coordination
  • Enhances flexibility and range of motion
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Can be done with minimal equipment
  • Helps develop functional strength for everyday activities
  • Improves cardiovascular endurance
  • Engages the mind and body for a full-body workout
  • Can be a fun and challenging exercise for all ages

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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 crawl exercise is a popular bodyweight exercise that involves crawling up a wall while in a plank position. While this exercise can be beneficial for building upper body and core strength, there are certain situations where it should be avoided.Firstly, individuals with wrist, shoulder or elbow injuries should avoid this exercise as it can put too much strain on these areas. Pregnant women and individuals with high blood pressure should also avoid this exercise as it can increase blood pressure and cause discomfort.Additionally, those with back or neck problems should avoid the wall crawl exercise as it can put pressure on these areas and worsen any existing issues.Finally, individuals who are not physically fit or have not properly warmed up should avoid this exercise as it can be too challenging and lead to injury. It is always important to listen to your body and avoid any exercises that may cause pain or discomfort.

    • 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
  • Wear proper footwear with good grip
  • Choose a stable and sturdy wall
  • Ensure there is enough space around the wall
  • Start with a low and easy wall before progressing to higher walls
  • Keep your body close to the wall at all times
  • Engage your core and keep your back straight
  • Use your arms and legs to push and pull yourself up the wall
  • Avoid overexerting yourself and take breaks when needed
  • Always have a spotter or someone to assist you in case of emergency

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Back pain
  • Spinal cord injuries

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    Frequently asked questions

     

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