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

( Wall push up )

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Name of exercise  AROM shld push-ups at wall
Other names of exercise Wall push up
Description of exercise Wall push up exercise is a simple and effective upper body workout that can be done anywhere with a flat, sturdy wall. To perform this exercise, stand facing the wall with your arms extended and palms flat against the wall at shoulder height. Keeping your body straight, slowly lower your chest towards the wall by bending your elbows. Pause for a second and then push back up to the starting position. This exercise targets the muscles in your chest, shoulders, and arms, helping to improve strength and muscle tone. It is a great option for beginners or those with limited mobility, as it can be modified to suit different fitness levels.
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 facing wall, about 12-18 inches away.
  • Place hands on wall at shoulder height.
  • Slowly bend elbows, bringing face to wall.
  • Push back up to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Triceps, Forearm
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression

    Benefits of exercise

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

  • Improved upper body strength
  • Increased muscle definition
  • Can be done anywhere with a wall
  • Helps with proper push up form
  • Engages core muscles
  • Can be modified for all fitness levels
  • Requires no equipment
  • Can be incorporated into a full body workout
  • Can help prevent injuries
  • Can improve posture

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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 push up exercise should be avoided if you have any existing shoulder, neck, or back injuries. This exercise puts a lot of strain on these areas and can worsen any existing pain or discomfort. It is also not recommended for individuals with high blood pressure or heart conditions, as it can increase blood pressure and heart rate. Pregnant women should also avoid this exercise, as it can put pressure on the abdominal muscles and potentially harm the baby. If you experience any pain or discomfort while performing wall push ups, it is best to stop and consult with a doctor before continuing.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Keep your body in a straight line from head to heels
  • Place your hands shoulder-width apart on the wall
  • Engage your core muscles to maintain stability
  • Keep your elbows close to your body
  • Avoid locking your elbows at the top of the movement
  • Breathe properly throughout the exercise
  • Start with a comfortable distance from the wall
  • Avoid arching your back or sagging your hips
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Shoulder pain
  • Rotator cuff injuries
  • Osteoarthritis
  • Frozen shoulder
  • Shoulder impingement
  • Tennis elbow
  • Golfer’s elbow
  • Upper back pain
  • Neck pain
  • Thoracic outlet syndrome
  • Carpal tunnel syndrome

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    Frequently asked questions

     

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