How to Do a Table Top Wall Stretch

Three Methods:Getting in the Starting PositionPerforming the Exercise Frequency

This low-impact exercise effectively stretches the muscles on the backs of your legs while slightly compressing those in your lower back.

Method 1
Getting in the Starting Position

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    Face a wall with your hands placed against it. Your arms should reach straight out at approximately shoulder height, and your feet, knees, and hips should be aligned.

Method 2
Performing the Exercise

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    Bend yourself over so that your back becomes almost horizontal. Your feet should still be in a straight line with your knees and hips, toes pointing ahead of you, but try to get them as far away from the wall as possible. Your neck should continue the straight line of your spine.
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    Tighten your thighs and hold this position for however long you like. Stop if you feel any discomfort, however.

Method 3
Frequency

  1. 1
    Do this exercise for 1 minute at a time.
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    In order to start seeing/feeling results, aim to do 10 minutes 3 days a week for 6 weeks. For faster results, increase the number of minutes/times per week you do this exercise.

Tips

  • The benefits of these exercises are increased strength and flexibility in your arms, legs, and core muscles.
  • To make this exercise less challenging you can put your hands higher up on the wall to decrease the severity of the stretch.

Warnings

  • Potential injuries that may be incurred if this exercise is performed incorrectly are leg and back muscle strains.

Article Info

Categories: Warm Ups Stretching and Flexibility