Challenge yourself with the Wall Lean
This exercise is so good for your posture and your neck. Try to do this for 3 minutes and if you can’t, well then you must incorporate it into your weekly routine at least 3 times a week.
Those of you that do crunches of any type getting ready for summer needs the wall lean in your workout routine to counterbalance the stress this exercise places on the neck.
Cues:
- Stand against a wall with your heels, buttocks, back, and head all touching.
- Move your lower body away from the wall about 6-12 inches, keeping your shoulders, back of your hands, and head on the wall as in the figure below.
- Keep your eyes on the horizon, tongue on the roof of your mouth and chin parallel to the floor as you press your shoulders into the wall.
- Hold as long as you can and rest for half that time, working up to 3 minutes of total work time. So, if you hold 30 seconds, rest for 15 seconds and do this for 6 consecutive times.
Variables:
- Reps: 1-6
- Sets: 1-3
- Tempo: Hold as long as you can and rest 1/2 the time
- Intensity: -5 seconds (stop when you can hold for 5 more seconds with good form)
- Rest: 60-90 sec.
Benefits: This exercise teaches your neck and back muscles how to work to hold your body in good posture. In addition, it helps to decrease forward head posture, while working the neck extensors. Forward head posture places a lot of stress on the neck, upper, and lower back. See the forward head picture above to help you understand how this affects your body.
Happy Leaning ??
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