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

( Wall pushes )

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Name of exercise  AROM shld protract bil (wall pushes) stand
Other names of exercise Wall pushes
Description of exercise Wall pushes are a simple yet effective exercise that can be done anywhere with a flat wall. To perform this exercise, stand facing a wall with your feet shoulder-width apart. Place your hands on the wall at shoulder height and slowly lean in until your nose almost touches the wall. Then, push yourself back to the starting position. This exercise primarily targets the chest, shoulders, and triceps muscles, but also engages the core and back muscles for stability. It can be modified to increase or decrease the difficulty by adjusting the distance from the wall or the angle of your body. Wall pushes are a great exercise for building upper body strength and can be incorporated into any workout routine.
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, approximately 2 feet away, leaning with hands against wall as shown.
  • Keeping elbows straight, move trunk forward.
  • Return to start position.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise __
    Type of Action Extension, Retraction, Elevation

    Benefits of exercise

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

  • Improved upper body strength
  • Increased shoulder stability
  • Improved posture
  • Strengthened core muscles
  • Improved balance and coordination
  • Increased blood circulation
  • Can be done anywhere with a wall
  • Can be modified for different fitness levels
  • Helps prevent shoulder injuries
  • Can be incorporated into a full body workout routine

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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 push exercise is a popular exercise that involves pushing against a wall with your hands to engage your chest, arms, and shoulders. While this exercise can be beneficial for building upper body strength, there are certain situations where it should be avoided. Firstly, if you have any pre-existing injuries or conditions in your shoulders, chest, or arms, it is important to consult with a doctor or physical therapist before attempting this exercise. The repetitive pushing motion could aggravate these injuries and cause further damage. Additionally, if you experience any pain or discomfort while performing the Wall push, it is important to stop and reassess your form and technique. Pushing through pain can lead to injury and should be avoided. Lastly, if you are pregnant or have recently given birth, it is recommended to avoid this exercise as it puts pressure on the abdominal muscles and could be harmful. Overall, it is important to listen to your body and avoid the Wall push exercise if it causes any 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 before starting the exercise
  • Keep your back straight
  • Engage your core muscles
  • Place your hands shoulder-width apart on the wall
  • Keep your feet hip-width apart
  • Start with small movements and gradually increase intensity
  • Avoid locking your elbows
  • Breathe regularly and do not hold your breath
  • Stop if you feel any pain or discomfort
  • Consult a doctor before starting if you have any medical conditions.

    • Helpful in Diseases

  • Obesity
  • Diabetes
  • Heart disease
  • High blood pressure
  • Arthritis
  • Osteoporosis
  • Depression
  • Anxiety
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma

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    Frequently asked questions

     

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