Do this exercise to improve flexibility
What's the story
Wall angels are a simple yet effective exercise to improve flexibility and posture. The move focuses on the shoulders, upper back, and arms, promoting better alignment and mobility. By doing wall angels regularly, you can improve your range of motion and reduce muscle tension. This exercise is ideal for people who spend long hours sitting or have poor posture habits. Here's how you can do wall angels to improve your flexibility.
Positioning
Proper positioning against the wall
To start with, stand with your back against a wall, keeping your heels about 6 inches from it. Your head, shoulders, and buttocks should touch the wall at all times. This position helps in maintaining proper alignment throughout the exercise. Keep your feet shoulder-width apart for stability.
Core engagement
Engaging core muscles
While performing wall angels, engage your core muscles to keep your lower back pressed against the wall. This engagement prevents arching of the back and ensures that the focus remains on the upper body movements. A strong core support enhances overall balance and control during the exercise.
Arm movement
Controlled arm movement
Start with arms raised at shoulder height, elbows bent at 90 degrees (like a goalpost). Slowly slide arms up along the wall while keeping elbows close to head height. Then, slide them back down without losing contact with the wall. This controlled movement helps stretch and strengthen shoulder muscles.
Breathing techniques
Breathing techniques for relaxation
Incorporate deep breathing into your routine while doing wall angels. Inhale deeply as you raise your arms overhead, filling your lungs completely with air. Exhale slowly as you lower them back down, releasing tension from your muscles. This technique not only aids relaxation but also improves oxygen flow to working muscles during exercise.
Consistency
Consistency in practice
For best results, practice wall angels regularly, ideally three to four times a week. Consistency is the key to improving flexibility over time. Make it a part of your daily routine, and gradually increase the number of repetitions as you get comfortable with the movements. This will ensure steady progress and improved mobility in the shoulders and upper back.