Standing Wall Squats
Squats are a very useful exercise to make it easier to get up from a chair, off the toilet and out of bed. If this is difficult, try the sit-to-stand variation first or if too easy, do the supported squat variation instead. It can also be helpful if you have one-sided weakness, like after a stroke.
Length: 0:39
Transcript
Step out about two footlengths from a wall, then put feet a bit wider than shoulder width apart at that distance. Use your hands and bottom and find the wall behind you. Slide down. The knees should stay behind the toes as you move down, and your bottom should stay in contact with the wall. Don’t go past a 90° angle at the knees and push evenly through the feet to get upright. If you need help getting back to a standing position, use the wall to help yourself back up. Have a stable surface nearby that you can pull up on if needed, like a countertop.
Wall squats are a good starting point if you don’t yet feel steady or safe doing supported or unsupported squats, but the sit-to-stand exercise is already too simple. It can also be helpful if you have one-sided weakness, like after a stroke.
Related Videos
Introduction to Standing Exercises
Categories: Standing, Introductions
Exercise is an important part of COVID-19 recovery in order to regain your strength, endurance, flexibility, and ability to fully take part in all aspects of your daily life.
Sit-to-Stand
Categories: Start Here, Seated, Standing, How To, Exercise
This highly practical and functional exercise strengthens the muscles we need to be able to safely get in and out of chairs, stand up from bed and get on and off the toilet.
Standing Basic Balancing Exercises
Categories: Start Here, Standing, Exercise
Improving our balance makes us more stable while walking and using stairs and decreases our risk of falls and injury. It is an important component of recovery after extended illness and hospitalization.
Standing Calf Raises & Marching
Categories: Start Here, Standing, Exercise
These exercises improves blood flow, strength and stability in the lower legs and make activities like climbing stairs and stepping over objects easier.
Standing Hip Abduction & Extension
Categories: Standing, Exercise
Strengthening the muscles of the side and back of our hip and leg is very important for low back support, hip alignment, posture and stability, as well as keeping us stable when walking or standing on one leg, like when using stairs.
Standing Posture
Categories: Standing, Exercise
Improving posture can make breathing easier, help with back and neck pain, enhance our digestion and improve pelvic floor function.
Standing Supported Lunges
Categories: Standing, Exercise
Lunges work on your balance, strength and stability at the lower legs and hips, and can make it easier to get up from the floor or lift heavier objects off the floor, like a grocery bag.
Standing Supported Squats
Categories: Standing, Exercise
Squats are a very useful exercise to make it easier to get up from a chair, off the toilet and out of bed. If this is difficult, try the sit-to-stand variation first or the wall squat variation.