How to Do Wall Leg Stretches

Osteoporosis often causes a change in posture such as the shoulders and upper back rounding forward. It can also lead to tightness and restricted motion in the hips. The stretches below will help you to work on both. By stretching along the wall, you will have feedback as to if your back is straight or not.

Difficulty: Easy

Instructions

Sit Correctly

1. Sit up against a wall with your back and shoulders against the wall. If it is difficult to sit on the floor, place a yoga bolster or couch cushion against the wall and sit on that. If you sit on something that raises your hips higher than your knees, sitting on the floor is much easier.

2. Focus on keeping the shoulder blades, upper back and buttocks against the wall.

3. If possible, tuck your chin in and touch the back of your head to the wall. Make sure you keep the head level, and do not tip the chin up to touch the head. If your head can not touch, just hold it as close to the wall as you can.

Butterfly Stretch

4. Sit up straight against the wall. Bring the soles of your feet together. Clasp your hands around your feet.

5. Press your heels and feet into one another. As you press the feet together, the knees will start to open and come slightly closer to the floor. It is not important that your knees touch the floor, but maintaining good posture is. Just open the knees as much as you can with the back against the wall. If you stretch on a regular basis, your flexibility will improve.

6. Hold for 5 to 10 deep breaths. Keep gently pressing the feet together, and allow the knees to open. At the same time, press your buttocks, shoulder blades and, if possible, the back of the head to the wall.

Inner Thigh Stretch

7. Sit up straight with the back against the wall. Stretch the right leg out to the side. Bring the left foot against the inside of the right thigh. Place your right hand on the floor between your right leg and the wall.

8. Lift your left arm overhead with the palm facing down. Make sure the buttocks, upper back and, if possible, the back of the head are still touching the wall. Bring the left arm back so the upper arm, elbow and hand all touch the wall. If this is not possible, just touch as much of your arm as possible. Again, with constant stretching, this will improve.

9. Now start to bend to the right and reach out over the extended right leg. Keep your back and arm against the wall as you bend. As soon as you lose contact with the wall, back out of the stretch until you can touch and hold the stretch there.

10. Hold for 5 to 10 deep breaths. Repeat other side.

Tips & Warnings

• Never stretch to the point of pain.
• In order to prevent injury, never bounce while holding a stretch.

Resources

• Butterfly stretch
• Inner thigh stretch

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