How To Perform The Standing Wall Supported Reach

This Standing Wall Supported Reach is a Postural Restoration Institute® technique to retract the ribcage, create more upper back flexibility, and promote better alignment and breathing mechanics.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): abs, hamstrings

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Tongue on the roof of the mouth, inhale deeply & slowly, exhale slowly until abs engage

Before starting:

1. Stand facing away from a door, and place your heels 7-10 inches from the wall.

2. Stand up straight with a ball between your knees and feet shoulder width apart.

3. Bring your arms out in front of you as you round out your back, performing a pelvic tilt so your lower back (mid-back and down) is flat on the wall.

4. Squat down slightly as you squeeze the ball.

5. Keeping your lower back flat on the wall, inhale through your nose.

6. As you exhale through your mouth, reach your arms forward and down so your upper back comes off the wall (your lower back should stay flat on the wall).

7. Hold your arms steadily in this position (reach), as you inhale through your nose again and expand your upper back. You should feel a stretch in your upper back.

8. Exhale and reach further forward. You should feel the muscles on the front of your thighs and outer abdominals engage.

9. Repeat this breathing sequence for a total of 4-5 deep breaths, in through your nose and out through your mouth.

10. Slowly stand up by pushing through your heels, keeping your lower back flat on the wall.

11. Relax and repeat 4 more times