Some Relief

You hurt. You have back or shoulder pain that comes and goes. Sometimes a chiropractor helps but what happens when it happens at 11 pm? You take aspirin and suffer.

I’m going to show you a simple exercise that is well known but very powerful. It is called wall sits. Your feet are hip width apart as you stand with your back to a wall. Sit down pushing your lower back against the wall. Make sure your knees are straight out from your hips not spread.  Slide down the wall so your knees make a right angle. See the photo in Figure 1.


Figure 1

Figure 1


When you sit like this you raise your toes and push with your leg muscles into the heels. You push with your lower back. Your upper back doesn’t touch the wall. Your hands don’t help; they just dangle beside your hips. Figure 2 shows how the toes are raised and pressure is on the heels.

This exercise is an all around conditioner. If you don’t use your thigh muscles much (as most sedentary people don’t) within a few seconds your thighs will be on fire. You should be able to hold this position for 2 minutes. If you can’t keep practicing until you reach a minute, then 2. Rotation in your hips will start to be eliminated and joint pain in the lower extremities (hip to ankles) will be reduced. A bonus will be that walking will seem more effortless as your gait muscles become stronger. Make it a daily routine and you’ll be happy you did. Give it a try and I’ll see you next time.


Figure 2

Figure 2


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