Angels from walls offer relief for poor posture and limited back mobility - learn how to perform them here
Wall angels, also known as 'V to W' exercises, are a straightforward yet beneficial workout that can be performed standing and leaning against a wall. This exercise is gaining popularity among fitness enthusiasts and health professionals alike due to its ability to reconnect and strengthen the muscles that stabilize the shoulder blades, improve posture, and boost upper body strength.
To perform a wall angel, stand with your heels about 15 to 20cm away from the wall. Keep your knees soft, maintain a neutral spine, and tuck your chin to your chest. Bring your arms up into a V above your head, bend your elbows, and slide your hands down the wall until they are just above your shoulders. Hold this position for a count of 5, exhale, and slide them up to a V again. Aim for five to ten repetitions.
Wall angels are particularly beneficial for those who have poor posture or spend a lot of time in a hunched-forward position. By regularly incorporating wall angels into your routine, you can help relieve tension in the upper back and shoulders, and gradually improve your posture. However, it's important to note that while wall angels can help alleviate discomfort, they do not "fix" back pain.
One of the key advantages of wall angels is that they are less about building brute strength and more about coordination and control. This makes them a great exercise for beginners, as they may boost strength, especially for those new to working these muscles. As you master your technique and improve your posture, you can add dumbbells, kettlebells, or resistance bands to work your muscles even harder.
PT, Pilates instructor, and London fitness coach Fiona Kavanagh considers wall angels a useful tool to check range of motion. Osteopath Anji Gopal finds them useful because the wall provides instant feedback on body positioning. Wall angels can be done anywhere, as there's a wall pretty much everywhere, making them a convenient exercise option.
Wall angels are one of the better core exercises to do at home, as they help with core connection leading to a stronger core. They can be done every day without issue for most people, especially for those who have a very physical job, are sedentary, or spend a great deal of time in a hunched-forward position.
For those who love an upper-body dumbbell workout or similar, wall angels can be an effective way to loosen up muscles that become tight and shortened through exercises like the bench press. They can be easily done in between work calls or while waiting for something to cook, and can be done multiple times a day if necessary.
If you find trouble with the wall angel position, a floor angel alternative can be performed on a thick yoga mat. Lie on your back, knees and elbows bent, sliding your arms upwards until your hands meet overhead or as close as possible, taking a breath in and out, and on the exhale, bringing your arms back down as far as possible, making a 'W' shape with your head between your arms.
In conclusion, wall angels are a simple yet effective exercise that can help improve posture, boost upper body strength, and alleviate tension in the upper back and shoulders. They are convenient, easy to perform, and can be done by anyone, making them a valuable addition to any fitness routine.
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