Wall exercises you can print

Steps

1. Stand facing a wall, about an arm's length away (closer is easier), feet hip-width apart.
2. Place your hands on the wall at shoulder height, a little wider than your shoulders.
3. Breathe in and bend your elbows, bringing your chest toward the wall. Keep your body in one straight line.
4. Breathe out and press back until your arms are straight but not locked.
5. Do 6 to 8 push-ups.

Take care:

• Shoulders: stop short of any pinch. Use a smaller bend.
• Sore wrists: place your hands a little lower, or turn your fingers slightly out.
• Balance: wear non-slip shoes and stand on a floor that is not slippery.
• Back: keep your body in one line and do not let your lower back sag.

Steps

1. Stand with your back flat on a wall, feet about a foot and a half in front of you, shoulder-width apart.
2. Slide down the wall slowly until your knees are bent. Stop no deeper than chair height.
3. Keep your whole back against the wall and your knees over your ankles. Rest your hands on your thighs or by your sides.
4. Breathe slowly and hold for 15 to 20 seconds.
5. Press through your feet and slide back up. Rest for a moment.

Take care:

• Knees: stay at chair height or higher. If your knees ache, slide up a little.
• Back: keep your back flat on the wall.
• Hips: stand up slowly when you finish.

Steps

1. Stand with your back to a wall, heels about 6 inches away, knees soft.
2. Bring your arms into a goalpost shape: elbows bent, hands up, as close to the wall as is comfortable.
3. Breathe out and slowly slide your arms up the wall, as far as is easy.
4. Breathe in and slide them back down.
5. Do 6 to 8 slides.

Take care:

• Shoulders: if the pinch comes at the top, stop lower. Small is right.
• Neck: keep your chin level.
• Back: do not arch your back to reach the wall.
• Balance: stand on a non-slip floor.

Steps

1. Stand facing a wall an arm's length away. Place both hands on it at shoulder height.
2. Step your right foot back about 1 stride. Keep both heels on the floor and toes pointing forward.
3. Bend your left knee a little. Keep your right leg long with a soft knee.
4. Breathe out and lean your hips gently toward the wall until you feel a stretch in the right calf.
5. Hold for 4 slow breaths. Step back in and switch legs.

Take care:

• Balance: keep both hands on the wall and wear non-slip shoes.
• Sensitive knees: keep the front knee soft.
• Low bone density: lean only as far as feels easy.

Steps

1. Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter.
2. Stand with your feet hip-width apart and your knees soft.
3. Breathe out and slowly rise onto the balls of your feet, as if lifting a string from the top of your head.
4. Pause for 1 breath at the top.
5. Breathe in and lower slowly. Do 6 reps.

Take care:

• Balance: keep at least one hand on the wall, counter or chair back. Stand up slowly.
• Sensitive knees: keep your knees soft.
• Ankle or foot trouble: choose the seated version.

Steps

1. Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter. Knees soft.
2. Breathe in and stand tall. Gently draw your belly in.
3. Breathe out and push your hips straight back, as if closing a door behind you with your bottom.
4. Slide your hands down the wall, keeping your back long.
5. Breathe in at the bottom. Breathe out and press your feet down to stand. Do 6 reps.

Take care:

• Sensitive back: keep the hinge small and your back long.
• Sensitive hips and knees: use a smaller range.
• Low bone density: hinge only a short way with a flat back.
• Hip replacement: hinge only as far as your surgeon or therapist allows. The seated version is a smaller bend.