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

( Wall taps )

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Name of exercise  AROM ankle PF/DF on wall
Other names of exercise Wall taps
Description of exercise Wall taps exercise is a simple and effective workout that targets the core muscles and improves balance and coordination. 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 start tapping your hands on the wall, alternating between left and right. Keep your core engaged and your body in a straight line. This exercise helps to strengthen the abdominal muscles, improve posture, and increase stability. It can be modified by increasing the speed or distance of the taps, making it suitable for all fitness levels. Regularly incorporating wall taps into your workout routine can lead to a stronger and more stable core.
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
  • Lie on back with feet on wall.
  • Hips and knees should be at 90 degrees as shown.
  • Tap toes on wall in alternating manner.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Supination, Pronation, Eversion, Inversion, Dorsiflexion, Plantarflexion, Abduction, Adduction

    Benefits of exercise

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

  • Strengthens arm muscles
  • Improves grip strength
  • Targets multiple muscle groups
  • Increases upper body endurance
  • Can be done anywhere with a wall
  • Low impact exercise
  • Can be modified for different fitness levels
  • Helps improve coordination and balance
  • Can be incorporated into a full body workout
  • Requires no equipment or weights

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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 taps exercise is a great way to improve upper body strength and coordination. However, there are certain situations where it is best to avoid this exercise.Shoulder or elbow injuries: If you have a current or previous injury in your shoulder or elbow, it is best to avoid wall taps exercise as it can put strain on these joints and worsen the injury.
  • Recent surgery: If you have recently had surgery on your upper body, it is important to avoid wall taps exercise until your doctor gives you clearance. This will prevent any complications or setbacks in your recovery.
  • Pregnancy: Pregnant women should avoid wall taps exercise as it can put pressure on the abdominal muscles and may be uncomfortable or unsafe for the baby.
  • Dizziness or balance issues: If you experience dizziness or have balance issues, it is best to avoid wall taps exercise as it requires standing and moving in a coordinated manner.
  • High blood pressure: Wall taps exercise can increase blood pressure, so it is important to avoid it if you have high blood pressure or any heart conditions.It is always important to listen to your body and consult with a doctor or physical therapist before starting any new exercise routine, especially if you have any pre-existing conditions or injuries.

    • Precautions

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

  • Avoid doing the exercise if you have any shoulder or wrist injuries
  • Use a padded mat or carpet to protect your knees
  • Keep your core engaged throughout the exercise
  • Do not arch your back or let your hips sag
  • Use a wall with a smooth surface to prevent slipping
  • Start with a slow pace and gradually increase speed
  • Keep your head and neck in a neutral position
  • Avoid locking your elbows
  • Breathe regularly and do not hold your breath
  • Stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Ankylosing spondylitis
  • Osteopenia
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Chronic bronchitis
  • 1Emphysema
  • 1
  • Heart disease
  • 1
  • High blood pressure
  • 1
  • Diabetes
  • 1
  • Obesity
  • 1
  • Metabolic syndrome
  • 1
  • Osteomalacia
  • 1
  • Sarcopenia
  • 1
  • Parkinson’s disease
  • 20. Multiple sclerosis (MS)

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    Frequently asked questions

     

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