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

( Wall touch back )

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Name of exercise  AROM shld flx bil at wall (straight arms)
Other names of exercise Wall touch back
Description of exercise Wall touch back exercise is a simple and effective way to improve posture and strengthen the back muscles. To perform this exercise, stand with your back against a wall and your feet shoulder-width apart. Slowly raise your arms above your head, keeping them in contact with the wall. Then, slowly lower your arms back down to touch the wall behind you. This movement helps to stretch the chest muscles and activate the back muscles, promoting better posture and reducing the risk of back pain. It can also be modified by using a resistance band for added challenge. This exercise can be done as part of a warm-up or cool-down routine, or as a standalone exercise for back strengthening.
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 against wall.
  • Place hips, shoulders and head on wall.
  • Feet should be shoulder distance apart and heels slightly away from wall.
  • Squeeze shoulder blades together and raise arms upward to wall.
  • Keep shoulders and low back against wall.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Strengthening of the back muscles
  • Improved posture
  • Increased range of motion in the shoulders
  • Improved balance and stability
  • Reduced risk of back pain and injury
  • Improved overall body coordination
  • Increased blood circulation
  • Improved core strength
  • Enhanced athletic performance
  • Can be done anywhere with a wall.

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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 touch back exercise should be avoided if you have any pre-existing back injuries or conditions such as herniated discs, spinal stenosis, or osteoporosis. It is also not recommended for pregnant women or individuals with high blood pressure. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a healthcare professional. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it involves standing on one leg. It is always important to listen to your body and avoid any exercises that may worsen any existing conditions or cause injury.

    • 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 back straight throughout the movement
  • Engage your core muscles
  • Use a stable wall for support
  • Maintain a slow and controlled pace
  • Avoid jerky movements
  • Do not arch your back
  • Keep your feet shoulder-width apart
  • Do not push beyond your range of motion
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Fibromyalgia
  • Osteoporosis
  • Scoliosis
  • Spinal stenosis
  • Herniated disc
  • Muscle strain
  • Lumbar strain
  • Sciatica
  • Lumbar radiculopathy
  • Postural problems

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    Frequently asked questions

     

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