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

    By Emily Hagan | Published on Oct 18, 2023

    Muscle soreness and aches are common in our daily lives, whether we’re at home or on the go. If you don’t have a foam roller handy to help alleviate the discomfort, don’t worry. You always have access to a wall, which not only saves you from investing in expensive equipment but is also easily accessible.

    Exercising using a wall can enhance your workouts, allowing you to focus on balance and strength. To help you get started, here are some wall stretches you can try. Remember to hold each stretch for 20-30 seconds and complete two to three sets. If you encounter a particularly tight area, you can hold the stretch a bit longer or perform an extra set.

    Let’s Get into the Details

    1. Legs up the wall: This exercise is perfect for beginners and those looking to relax. Lie down and position your hips as close to the wall as possible. Slowly lift your legs up the wall until they are completely straight, forming an L-shape with your body. You should feel the stretch in your hamstrings.

    2. Wall squat/sits: This exercise is great for building strength in your glutes and calves. Stand with your back against the wall and feet firmly on the ground. Engage your core and slide down the wall until you reach a 90-degree angle. Hold this position for 30 seconds. Remember, even though this exercise may seem easy, it’s important to pay attention to your form.

    3. Figure four-wall sit: Strengthening your quads is crucial for everyday activities like getting out of a chair or walking downstairs. Stand with your back against the wall, feet shoulder-width apart, and about two feet away from the wall. Slide downwards into a wall sit position. Bend your left knee and rest your right ankle on your left knee. Hold this position for 30 seconds and repeat on the other leg.

    4. Runner’s lunge: This exercise is great for stretching your legs and arms and serves as an excellent warm-up before a run. Start in a lunge position with your feet hip-width apart. 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. Keep your knees close together to avoid discomfort. Hold this position for 30 seconds and repeat on the other leg.

    5. Puppy pose: Strengthen your shoulders and back with this exercise. Stand facing the wall, at arm’s length. Place your hands on the wall at shoulder height. Press your palms into the wall and bend your body, elongating your hips behind you. Hold this position for 30 seconds.

    6. Wall pushups: Stand facing the wall at arm’s length. Bend your elbows and lean your body towards the wall while maintaining a straight back. Push back to the starting position. Aim for 10-15 repetitions.

    Remember to always stretch your body before and after a workout. These wall stretches not only help stretch your body but also contribute to building strength and balance. So, the next time you don’t have a foam roller at hand, give these wall exercises a try and feel the benefits of relieving muscle soreness.

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