How To Squat Your Stress Away

You're probably familiar with Wall Squats as a leg strengthening exercise but have you heard about other benefits?
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Research studies show it's #1 Isometric Exercise for reducing blood pressure.

And by making one small tweak, your wall squat can also help release stress.

So let's spice up your Wall Squats!

Here are 3 Wall Squat Modifications that'll help you:

• Strengthen your Pelvic Floor & Core
• Lower your Blood Pressure
• Reset & Turn on your Parasympathetic Nervous System (i.e. your Relaxed Body)​

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WALL SQUAT WORKOUTS:

​STARTING POSITION FOR ALL SQUAT MOVES: 

• Lean your back against the wall, arms at your sides, feet hip-width apart, and take 2 steps away from the wall.
• Keep the back of your head, upper back, ribs, and tailbone against the wall without your low back touching (i.e. Neutral Spine). Pull your belly muscles up and in (Brace).
• Put a ball or towel roll between your legs if you need help turning on your inner thighs and core muscles.
• If you tend to have a forward head with rounded shoulders due to kyphotic posture or tightness in your upper back, put a towel roll behind your head to keep your neck relaxed. Don't force your head to have contact with the wall. Overtime, your posture will improve and you won't need it.
• Don't forget to BREATHE!

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3 WALL SQUAT MODS & MOVES:
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1. WALL SQUAT & SLIDE (Strengthen Pelvic Floor & Core)- Contract your Pelvic Floor Muscles (Kegel), pull your Abdominals in (Brace), then slide down the wall to squatted position and back up. Go as low as you can before you lose your PF contraction or neutral spine position then slide back up the wall. If you're having trouble sliding and can keep good form, you could put a foam roller behind you to help slide up and down the wall. Repeat 8-10 reps.
2. WALL SQUATS & HOLD (Reduce Blood Pressure)- Bend your knees as low as you can go but still be able to hold the squatted position & hold for at least 30 seconds (build up to 1-2 minutes). Repeat 3-4 times.
3. WALL SQUATS & SHAKE (Calm Nervous System & Release Stress/Trauma)- Same position as #2 except lift your heels so you're on your tippy toes and HOLD. Stay in the position long enough for your legs to start shaking or 30 seconds. Shaking can help release tension from your muscles and cue the brain & body it's safe to calm down. This modification came from Dr. Nicole LePera (The Holistic Psychologist)- she demonstrates the position here.

And of course, ALL of the above will help you have Strong Legs as well.

​Staying strong in your lower body as you age will help prevent falls & support good posture.

If you haven't already added some Wall Squats to your workouts, it's time!

Slide, Hold, & Shake your way to a Strong, Calm, more Balanced Body at least 3 times a week!

P.S. Ready to go from your Stressed Body to your Relaxed Body?

It’s never too late to break the habit of going too hard, too fast- THE recipe for inflammation, injury, & burnout...

if you're willing to sprinkle some Rest & Relaxation Moves into your day.

Let’s calm your body with daily Rest Moves so you can feel more energy, ease, & flow.

Download the Relaxed Body Toolkit & Daily Energy Planner to help you get started.