How to Do Wall Raises?

Wall raises are a versatile exercise, and the specific technique depends on which muscles you're targeting. There are several types, including calf raises, tibialis raises, and even wall angels for improved posture.

Calf Raises (using a wall for balance)

This exercise strengthens your calf muscles.

Instructions:

1. Starting Position: Stand 6-12 inches away from a wall, feet hip-width apart, facing forward. Lightly touch the wall for balance. (Source: ACE Fitness - How to Do Calf Raises)
2. Upward Phase: Raise up onto the balls of your feet, keeping your knees slightly bent.
3. Downward Phase: Slowly lower yourself back down to the starting position, feeling the stretch in your calves.
4. Repetitions: Aim for 2-3 sets of 10-15 repetitions.

Tibialis Wall Raises

This exercise targets the tibialis anterior muscle in your shin.

Instructions: (Source: Tibialis Wall Raises (Exercise Demo) - YouTube)

1. Starting Position: Stand facing a wall, placing your hands lightly on the wall for support. Keep your legs straight. Engage your quads to prevent hip hiking or knee bending.
2. Raise Phase: Lift your toes off the ground, focusing on lifting only your forefoot and maintaining a straight leg. The movement should primarily come from your shin muscles.
3. Lower Phase: Slowly lower your toes back to the floor.
4. Repetitions: Perform multiple sets of repetitions as needed.

Wall Angels (for posture)

Wall angels improve posture by strengthening your back and lengthening your chest and shoulder muscles.

Instructions: (Source: How to do the Wall Angel for tight shoulders - YouTube)

1. Starting Position: Stand with your back flat against a wall, heels about 6 inches away. Arms should be raised to shoulder height, elbows bent to 90 degrees, and palms flat against the wall.
2. Movement: Keeping your back, head, and arms flat against the wall, slowly raise your arms overhead as far as possible while maintaining contact with the wall. Then slowly return to the starting position.
3. Repetitions: Aim for multiple sets of repetitions.

Remember to consult with a healthcare professional or certified fitness trainer before starting any new exercise routine. Proper form is crucial to prevent injuries.