If you are like me, then push-ups used to be easy but over time they have become much more difficult. This probably means our shoulders, chest, back, and core muscles are not quite as strong as they could be. Starting back into regular push-ups might be a bit overwhelming and proper form is often compromised, so here is a way to ease back into them.
- Stand about three feet away from the wall.
- Place your hands on the wall at chest level and just slightly wider than the width of your shoulders.
- Tighten your core to maintain a neutral spine position.
- Slowly bend your elbows to lower yourself towards the wall. (Your forehead and nose should almost touch the wall!)
- Keep your shoulder blades pinched and your elbows close to your body. Make sure to stay in good form.
- Hold in this position for five seconds then return to the start position.
- Do 10 repetitions. If you cannot do 10 repetitions, that is your goal!
- After you complete one set, work your way up to two and three sets.
Once you are able to perform the wall push-up with ease, transition to something slightly lower like the counter top or even a bench. Work your way into doing three sets of 10 repetitions. Eventually you should be able to return to a push-up on the floor!
Take care of your body and stay healthy!
Stephanie S. Saito, DPT, OCS, is a physical therapist at HealthCare Partners Physical Therapy in Torrance with a specialty in Orthopedics. A part-time instructor at Mount Saint Mary’s College in the Doctor of Physical Therapy program, she holds a Bachelor’s degree in psychology from UCLA and a Doctorate of Physical Therapy from USC.
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