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I Did Wall Squats with Raised Arms Every Day for a Week – Here’s How It Helped Improve My Posture

Umito November 4, 2024

I’m not a big fan of isometric exercises, which involve holding the body in one position for a set amount of time. I know that static exercises, such as plankare effective and stimulating, but I prefer to move when I work out – to breathe harder and feel my heart beat faster.

That said, isometric training can build endurance and be helpful for those who are injured or injured. conditions such as arthritis trying to maintain or build strength. I tend to stay away, but in saying that, I’m always open to challenges, so when I came across a classic isometric exercise called the wall squat, complete with arm raises (movement!), I I immediately took action.

What is the wall squat with arm lifts?

The wall squats or sitting on the wall is ideal if you are just starting to exercise and want to build strength without setting foot in a gym. All you need is a wall and a little patience so the move can be done almost anywhere.

Wall squats primarily target the quadriceps, those large muscles that run along the front of your thighs. Want to run, jump or even climb stairs with ease? Get to work on those quads. The static squat variation also works the glutes and engages your core to maintain the position.

For this challenge, I was more interested in the movement aspect of the exercise. Wall arm raises (also known as wall angels) are great for working the muscles of the mid and upper back, which keeps the shoulders back and promotes good overall posture. These include the rear deltoids, rhomboids, latissimus dorsi, and spinal erectors.

Most of us don’t exercise these muscles enough, which means we could use some improvement in our posture. Poor posture can lead to back and neck pain (no surprise), but it can also affect balance and breathing and has even been linked to digestion problems, incontinence and constipation. In short, wall arm raises are a damn good idea.

How to do wall squats with arm raises

an illustration of a woman doing a wall squat

(Image credit: Shutterstock)

Lean against a wall with your feet hip-width apart or a little wider.
Flatten your back against the wall or as close as you can comfortably hold it
Avoid pushing your chest outwards, which will make it easier to achieve a flatter back.
Step your feet forward and lower yourself into a squat position. Your knees should form a 90 degree angle (thighs parallel to the floor)
Adjust your feet so that your knees are directly above your ankles
Slide your arms down the wall until your elbows are in line with your shoulders and your hands are pointing toward the ceiling, palms facing outward. Your arms should be at 90 degrees
Keep your arms connected to the wall, then raise them as far as possible
Make sure your back also remains in contact with the wall when you raise your arms
Pause, then slowly lower your arms to the starting position. It is a representative
Aim for 3 sets of 10 reps to start.

Sitting on the wall with your arm raised – YouTube

Look on it

If you feel any discomfort, stop. If you have trouble keeping your arms in contact with the wall, don’t worry or overdo it; Chances are your back muscles aren’t used to this movement, so take it slowly and give them time to stretch and warm up.

I did this move at different times during my workday: I would get up from my desk (I work from home), do the exercise, then return to my desk a changed man, at least in terms of posture . Changed for the better, I might add.

This is probably the easiest exercise to fit into a workday that I’ve tried for Tom’s Guide, and it’s a great daily reminder to sit up straight. I have no excuse for not managing at least one set per day, and I think you’ll feel the same way. Here’s what happened when I committed to them for a week.

This move helped stretch my back

I run a lot and my legs are in reasonable shape, so I wasn’t worried about maintaining the squat. But I knew the raised arms would find my weak spots. The first day I did three sets of 10 and the back stretch I felt amazed me.

This is a relatively simple process but, I suspect, unfamiliar to most. I’m no stranger to dumbbell exercises that target the backlike the bent over row and the reverse fly, but just raising and lowering my arms made me more aware of my back muscles and what they do than any weighted exercise.

I felt it mainly in my mid and upper back and it brought to my attention their importance in simply helping me stand up straight. When I was done, the toughest drill sergeant would have nothing but kind words about my posture.

I improved throughout the week

By the end of the week, I was up to three sets of 25 reps, with 30 seconds between sets. I wasn’t stronger (of course) or fitter, but my back muscles were stretched daily, so it became much easier to do the movement and more enjoyable as the days went on.

I found it easier to keep my arms in contact with the wall (not focusing on that to the detriment of the overall movement) and I could slide them higher by the end of the week. And of course, my quads and glutes also worked hard to keep me in position.

If, like me, you find that the arm lift is the main event, don’t neglect the supporting act: make sure your lower body position is correct in order to get the most out of the squat.

I Tried Wall Squats With Arm Raises Every Day For A Week, And Here’s My Verdict

As I sit here at my desk documenting this week, I’m sitting up straight without thinking about it. Although it’s highly likely that I’ll return to a slight slouch later in the day, all I need to do is check my posture and, if necessary, find a wall. From there I can just get on with it.

Apre-salomemanzo

Apre-salomemanzo

I Did Wall Squats with Raised Arms Every Day for a Week – Here’s How It Helped Improve My Posture

What is the wall squat with arm lifts?

Umito

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I Did Wall Squats with Raised Arms Every Day for a Week – Here’s How It Helped Improve My Posture

What is the wall squat with arm lifts?

Umito

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