Wall Sit Drill

With Ball Squeeze and Arm Resistance

We all know someone that has a tight back, lower back problems or it might even be ourselves that feel the aches and strain of sitting all day long.

The following drill or exercise can be done in less than 1 minute with a partner – and you’ll see instant relief from that aching back! So it’s easy to do on a quick coffee break or between job related tasks.

STEP 1: Simply do a wall sit; to do this, put your back against the wall, and bend the legs as if you were sitting in a chair! Head and shoulders should be back against the wall, and the knees should be at 90 degrees with the feet straight ahead and slightly closer than shoulder width apart!

STEP 2: Clasp the hands together and extend the arms straight out from the chest. *(You’ll look like the picture on this page. You can also hold a ball with your knees or light weight in your hands.)

STEP 3: Take a small ball; beach ball, basketball, soccer ball or even a rolled up towel and put between your knees. You’ll be squeezing the ball with your knees as hard as you can.

STEP 4: Have your partner push down on the ball between your legs with one hand while doing a 4-Direction Push with the other hand  on you clasped hands. Your partner will push down, up, to the left and to the right. Each push should go from 6-8 seconds.

Release and stand up when done! You’ll notice instant relief in your back area.

Wall Sit Drill – Coach Rozy – Click to left for a PDF file of this page.