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Wall Squat & Squash

therapyroom1 picture of a patient pushing a gymball ibackwards into a wall

A strength and conditioning based squat with a squash, with the ball between your lower back and wall is a great thigh workout.  Use your core to maintain a long, straight back as you squash the ball into the wall. This exercise is designed  for patients who are rehabilitating:

  • after to lower back injury
  • after a hip replacement
  • after a quadriceps injury

It’s an amazing stretch that we use at Therapyroom1 also for patients with tight hamstrings and glutes.

When we have patients with neurological injuries we harness out clients in our rehab frame so that patients with conditions such as stroke, Friedrich’s ataxia, multiple sclerosis etc., can also perform this exercise.

Level: Late/End Stage

Equipment: Gym Ball

Exercise

  • Stand with the ball between your back and the wall
  • Roll down the wall to a squat or seated position that you are comfortable with
  • (knee injuries – start with the ball at the top of your bottom and lower down the wall so the top of the ball moves slightly up your back, then pulsate slowly back and forth, squashing the ball into the wall.)
  • Keep your back straight and your head up looking forwards
  • (you should be able to see your toes beyond your knees)
  • Slowly start to push back into the ball squashing it against the wall
  • Once you have reached your limit, hold for 3 seconds, then relax
  • (relaxing will move you forwards away from the wall)
  • Roll up the wall to a standing position
  • Repeat

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Note:// Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do not over do this exercise. If you feel pain then call 01522 511834 and make an appointment and see one of our highly trained practitioners.

Remember we might not have examined you!

 

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