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Wall Posture Hold

BeginnerStrengthTier T1

Stand with your back against a wall and hold good posture. Builds posture endurance for daily life.

Targets: Thoracic Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

Home Options

  • wall

Dosage

3

Sets

30 sec

Reps / Time

30 sec

Rest

static hold

Tempo

Step-by-Step Guide

Set up

  • Stand with your back to a wall
  • Step feet about 6 inches from wall
  • Try to get your head, upper back, and hips all touching the wall
  • Tuck chin slightly so back of head touches wall

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Set your posture: head, upper back, hips on wall

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Gently engage your core

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Keep your ribs down (don't flare)

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Maintain this position

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Breathe normally

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Hold as long as you can maintain good form

Breathing

  • Breathe normally throughout
  • Deep belly breaths

Form Cues

  • Three points touch: head, upper back, hips
  • Keep chin tucked
  • Ribs down
  • Breathe normally

Common Mistakes to Avoid

  • Chin jutting forward
  • Ribs flaring
  • Low back overarching
  • Holding breath

Safety Information

Very safe exercise for posture training.

Progressions

Hold longer (up to 2 minutes) or add arm movements

Regressions

Hold for shorter duration or allow small gap at head

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.