Static Wall exercise is one of my favorites to work on upper torso or hip rotation, to improve thoracic extension, and help with shoulder and/or hip pain.
A lot will be happening during Static Wall. It will use gravity to settle the misaligned shoulders and hips simultaneously, while symmetrically lengthening and stretching hamstrings and calves and engaging the leg anterior muscles.
Static Wall Instructions
Getting into a Static Wall position is a little bit tricky: lying on your back with your body perpendicular to the wall you need to place your legs on the wall straight up, with your buttocks touching the wall (ideally).
I usually recommend to start with lying on your back along the wall as close to it as you can and then move on your back while raising your legs up to place them on the wall. You may need to scoot over for your buttocks to touch the wall (or bring them as close to it as you can). That’s the most difficult part of this exercise.
Now, when you finally got your legs up, place them hip width apart with feet flexed and parallel to each other. Tighten your quads (the thigh muscles) and keep them tight during the whole exercises – this will increase the effectiveness of this static on the wall position by keeping the knees straight.
Stay here from 1 to 4 minutes. You may want to add a pillow or yoga block between your knees – if you see that it improves the knee alignment.
As always, listen to your body. If you are doing it correctly, you should feel that you spine curve changes and your shoulders are gradually coming closer to the floor. Your torso and hips might feel loaded more symmetrically on the floor.
If for any reason Static Wall exercise does not feel good or generates pain, use your own judgment. You can either stop it altogether or start with shorter time and gradually increase it.
Your body is an ultimate judge of what works for you and what does not.
Please let me know if you have any questions, whether you liked this exercise or not, and what you experienced doing it.
Be Upright. Be Happy. Live Pain Free.
From your Posture Alignment Specialist trained at the Egoscue University