- Increase upper body strength.
- Increase lean muscle mass.
- Integrate core with upper body musculature.
- Arm and Chest Musculature
- Deep Core Abdominal Musculature
How to Perform
|1||Begin by facing the wall with hands placed at shoulder level and wider than shoulders.|
|2||Position the feet approximately 3 feet away from the wall. The exercise increases in intensity the farther the feet are away from the wall.|
|3||Draw the belly in towards the spine to gently engage the core.|
|4||As you inhale, lower your chest towards the wall. Ensure your chest doesn’t drop more than one fist from the wall.|
|5||As you exhale, push your chest away from the wall.|
Alternative Exercise Suggestions for Patients with an ICD
|1||Do not let your shoulders/chest go deeper than your elbows when descending into the exercise.|
- It’s common to try and drop too close to the wall. This can create challenges for the shoulder joint. Ensure you only drop one fist away from the wall.
- Ensure hands sit inside the elbow.
- Lastly, if the core isn’t working, the hips will move out of alignment forward. Ensure the core is gently pulled in towards the spine to avoid this.
|From Wall||2-3||10||2 Lower: 1 Hold: 2 Rise||45 sec to 1 min depending on exercise response|