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Don’t have a foam roller at hand? Try these wall exercises to relieve muscle soreness

Published on:9 October 2021, 08:00am IST
Foam rolling stretches can help relieve muscle soreness and knots, helping in recovery. What if you don't have access to it? We’ve got you covered!
Meenakshi Mohanty
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wall squat
You don’t need a foam roller, but only a wall! Image courtesy: Shutterstock
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Whether you are at home or travelling, aches and muscle soreness are a part of our daily lives. If you don’t own a foam roller to help you provide relief, worry not. Because you will always have access to a wall. It not only cuts down on the need for expensive equipment but a wall is very accessible.

Exercising using a wall will help intensify your workouts, and at the same time, enable you to focus on more balance and strength.

Below are a few stretches you can do using a wall. It is advised to hold each stretch for 20-30 seconds, and complete two to three sets in total. If one finds an extra tight area, they can hold on a bit longer or perform an extra set.

muscle soreness
Muscle soreness can cause a great deal of pain but you can combat it with certain exercises. Image courtesy: Shutterstock
Let’s hit the wall, and get to the details

1. Legs up the wall: This is a popular exercise among beginners and for those wishing to relax. Start by lying down and positioning your hips as close as possible to the wall. Now, slowly lift your legs up the wall until your legs are completely straight and your body is in an L-shape. You should feel the stretch in your hamstrings

2. Wall squat/sits: Great for building strength in your glutes and calves, start by standing with your back flat against the wall and feet firmly on the ground. Now, while keeping your core engaged, slide down the wall till you reach a 90-degree angle. Hold this position for 30 seconds. Remember while this exercise seems easy, it is important to pay attention to the form.

3. Figure four-wall sit: It helps to strengthen your quads. Having strong quads is crucial to our daily lives, as it helps in getting out of a chair, and walking downstairs etc. Stand with your back against the wall. Your feet should be shoulder-width apart and about two feet away from the wall. Now, slide downwards, till you reach a wall sit position. Keeping your left knee bent, rest your right ankle on your left knee. Hold this position for 30 seconds, and repeat on the next leg.

wall sit
Support yourself against a wall for this exercise. Image courtesy: Shutterstock

4. Runner’s lunge: This exercise helps to stretch legs and arms, and is great for warm-ups before a run. Keeping your feet hip-width apart, get into a lunge position. Now, bend your right knee and keep your left leg flat on the floor. Lift your left foot behind you and slide it up the wall using the top of your shin. Remember to keep your knees close, so you don’t feel any discomfort. Hold this position for 30 seconds and repeat on the next leg.

5. Puppy pose: This exercise is great for strengthening the shoulders and back. Stand facing the wall, at an arm’s length. Now, place your hands on the wall. Make sure your hands are at shoulder height. Pressing your palms into the wall, bend your body, elongating your hips behind you. Hold this position for 30 seconds.

6. Wall pushups: Stand facing the wall at an arm’s length. Keeping your shoulders bent, lean your body in, towards the wall. While in this position make sure your back is straight. Now, push back to the starting pushing. Make sure to do 10-15 reps

It is important to stretch your body, before and after a workout. These wall stretches don’t just help in stretching one’s body, but at the same time, help in building strength and balance.

Meenakshi Mohanty Meenakshi Mohanty

Combining fitness with unperturbed inspiration, Meenakshi is an eclectic Delhi-based fitness trainer who brings together a wide gamut of exercises and paradigms to promote the most holistic and healthy lifestyles amongst conscious-dwellers.