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  • rebdemorris

Wall Stretches for the back, chest & glutes

Using a wall to get a passive stretch is a great way to increase the effectiveness of your stretch. So if you are a bit tight through your back-line, chest or glutes, push back that furniture to make some room and use the stretches below to improve your flexibility.


Figure 4 Glute Stretch

  • Lie on your back near a wall, with your knees bent at 90 degrees so that your feet are flat against the wall.

  • Cross your right ankle over your left knee, keeping your right foot flexed. Ensure your left foot stays in contact with the wall.

  • Keeping your hips on the floor, gentle draw the right knee back to feel a stretch through the right glute.

  • Hold for 30 secs keeping the breath even and regular..


Standing Downward Dog

  • Stand facing the wall an arm's length away. Place your hands on the wall and take them down the wall, walking the feet back until you can come into a folded position from the hip.

  • Reach the tailbone to the wall behind you and the crown of the head to the floor.

  • Keep your knees soft to stop locking them out and heels on the floor.

  • Ensure the shoulders stay stabilised and the next stays in neutral.

  • Hold for 30 seconds keeping your breath even and regular.

Hamstring stretch

  • Begin by sitting on the floor with a wall next to your side ...

  • Pivot your body so the backs of your legs are now touching the wall ...

  • Relax your neck and place your hands on your belly or to your sides with palms facing up ...

  • You can stay in this stretch for up to 15 mins.

Chest Stretch


  1. Stand with your right shoulder about a foot away from a wall.

  2. Reach your right arm back behind you and place your hand on the wall ensuring the shoulder girdle doesn't rise up.. I tend to keep the hand lower than the shoulder but you can take the hand up so that it is level with the shoulder if that is comfortable for you.

  3. Move closer to the wall to feel a stretch through your right shoulder and chest. To intensify your stretch, slowly turn the stretch outward

  4. Hold for 30 seconds keeping the breath even and regular and then repeat on the other side.

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