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Most everyone, unless they are doing yoga or other such overall body stretching suffers from tight ham strings, glutes and lower back. A large part of this is American society sits in 90 degree chairs. Yet in countries where they tend to squat close to the ground while sitting, lower back problems are very rare. So incorporating the habits of wall squats can aid mightily in staving off sore lower backs and glutes and extend out the benefits of great massage work (such as my great Glute Massage work)
I understand, trying to incorporate new habits into your life, you have enough going on already. But I and many of my clients have found if you ‘piggy-back’ a new habit onto a habit that you currently have in your life, it is much easier. Plus it only takes 14-21 days to incorporate new habits into ones life. So try incorporating the wall squat into your habit of getting something to drink. You tend to drink water, coffee or soda many times a day, so the health benefits of doing this will be large. Plus you can sit there in the squat sipping on your drink for 2 minutes.
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Collect Your Seat Muscles with Wall Squats
by Anne Asher
Sagging seat muscles just seem to naturally accompany sedentary activities such as spending extended time at the computer. Actually, dangling derrieres are due in part to lack of strength in the muscles of the hips and backside. To counteract this, why not take a break and try a wall squat, an exercise recommended by the American Physical Therapy Association targeting the muscles of the hips, back, abddomen and quadriceps? They're great for sitting posture!
One word of caution, if you have knee problems, be very, very careful. This might not be the exercise for you. It is very easy to overload the knees with your body weight when doing the wall squat. Also, good knee alignment is imperative to avoid knee injury. The written instructions for the wall squat includes guidelines for knee placement.
Experts recommend that those of us working at our desk for long periods of time be sure to take mini-breaks to save our hands and back. Below is a description of a wall squat, recommended by the American Physical Therapy Association. Wall squats target the muscles of the hips, back, abddomen and quadriceps. They're great for sitting posture!
Difficulty: Easy
Time Required: 2 Minutes
Here's How:
If you have a back or knee injury, condition or pain, ask your doctor if this exercise is appropriate for you. In fact, be very careful with your knees. The wall squat exercise might load them with too much of your body weight, so be sure to err on the side of caution if there is pain. This article only describes how to do this exercise; it does not recommend that you do it. Only your medical professionals can tell you if you should.
Stand against a wall, with your legs extended out. Your feet should be about 2' away from the wall. If you have knee pain or an injury, adjust your feet out so that when you bend and straighten, you feel no pain. You should not feel pain or discomfort in your knees at any time during this exercise.
Inhale, then exhale and allow your abdomen to fall toward your back. Your gaze is straight in front of you, knees slightly bent and chin is slightly tucked. Try to keep the back of your head touching the wall.
As you exhale, bend your knees to slide your back down the wall. Ideally, you will come to a level almost as low as sitting. But let the presence of any knee pain guide you. Remain with comfortable knees! You will get a better workout for your seat muscles that way. Also, check to see that your knees do not come any more forward than your ankles. Try to line up your knees with the area between the big toe and the 2nd toe. This will protect your knees from injury.
Check for knee pain again. If need be, adjust the distance between the wall and your feet to accomodate good knee alignment and the level of challenge to your muscles. In other words, it's okay to take them out more than 2', if it will help you accomplish the movement safely.
Hold the position for 5-10 seconds. Breathe evenly. If this position feels challenging to your muscles, pay attention to your breath -- that should help you get through your 5-10 seconds. Eventually, you can work up to holding the position for 1-2 minutes.
Move slowly back to the start position. The workout for your seat muscles should intensify on the way back up.
Bibliography
Moffat, Marilyn, P.T. Ph.D. and Vickery, Steve. The American Physical Therapy Association Book of Body Maintenance and Repair. Owl Books. Henry Holt and Company, LLC. New York, New York, 1999. Stretch and Reach p.216
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