How to: Wall Squat to Improve Leg, Hip & Ankle Mobility [Video]
Do you sit for long periods of time during the day? If this is you, there’s several stretches you can do at home, work or anywhere else to help reduce tightness in your hips and ankles and improve overall mobility as a result.
This simple wall squat is one of them. Even if you’re not tight in the legs after a long day, this is a good exercise for the gym or before bed to keep yourself loose and mobile.
Dr. Keith Belliveau, D.C.
What’s the best way to perform a wall squat to help improve leg, hip and ankle mobility at home? Dr. Keith goes through it in this easy-to-follow video tutorial below.
Dr. Keith Belliveau, Chiropractor at Revelation Health Clinic in Calgary, is passionate about helping his patients maintain optimum health both in and outside of the treatment room. He’s created a series of video tutorials showing how to perform do-it-yourself stretches to help with overall health and mobility.
Check out the rest of Revelation Health’s video tutorials showing you how do to more than 50+ stretches and exercises at home via YouTube.
Wall Squat at Home
- Put your feet about shoulder width apart
- Start leaning against the wall with the back of your ankles touching the baseboard
- Slowly lean downward into a squatting position until you’re at a good difficulty
- Lean your body forward while bringing your arms over your legs to stretch
- Maintain a squatting position while
Repeat as many times as needed to accomplish your goal
So, as you can see I’m sitting here in a deep squat and this is what we are going to go over today. So, this is something, this is a basic human movement that we should have down pat. If you look at people in Asia and India, they sit in this position for an extended period of time every single day. If you look at a baby they can do this no problem, and some people will do this over time from them sitting in chairs so much, as the muscles in our legs and hips start to tighten up. This is something you want to regain.
So first you want to start leaning against the wall, makes it a little bit easier, you don’t have to balance or use really much muscular strength to hold yourself up. You’re just really working on mobility in the ankles and mobility in the hips.
Once you work yourself up, whether you can do this for 10 seconds, 30 seconds, 50 seconds, you just want to work yourself up and start to push yourself a little bit, meet goals, work towards them. Then when you feel like you have enough mobility, you feel like the wall is getting kind of easy, walk yourself out from the wall, and then you can just hang out, and use your lower body to hold you up.
So again, ankles and hips, this is where you should be focusing, you can do whatever with your hands, hold them out in front of you, do one of those, push your knees out, one of those, and just try to get comfortable in this position. Work on mobility, work on the strength to hold this. Thanks!
– Dr. Keith Belliveau, Chiropractor
More Stretching Videos
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- Cat-Cow Stretch for Spinal Flexibility & Pain Relief
- Self-Resisted Neck Extensions
- Bird-Dog Exercise for Spinal Health
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