Mind-Body Ritual: Wall Squat

Wall Squat - Grounding Foundation

Position

Standing next to hard surface wall (be cautious with dry wall during this practice)

Breathing

INHALE through the nose

EXHALE through the nose

Intention

Grounding into feet, core and foundation. Activating "posterior chain." True Purpose.

Practice

  • •Come into a wall squat position with your knees and hips at a 90 degree angle or as low as you can go
  • •Hollow your abdomen to create length through the lumbar spine
  • •Feel your pelvis and base of ribs stabilized against the wall
  • •Do not round low back and flatten it into wall, you should feel some space here
  • •Adjust feet so that they are shoulder width apart or slightly wider
  • •Make micro-adjustments to foot rotation and pressure so that knees feel stable and pain free
  • •Squeeze your buttocks and core muscles
  • •Take deep conscious breaths and try to hold this pose as long as you can
  • •Sometimes it helps to have a timer and a goal. You should initially strive for a minimum of 1 minute
  • •You can shift your weight and muscle activation to get really specific on what parts of the body you want to activate
  • •Pay attention to weaker parts of your core, gluts, hamstrings and feet. Experiment with shifting weight to attempt activating these regions more

Important Note

*This is not meant to be a static practice although it will look that way on the surface. Give yourself permission to shift your weight and muscle activation.

From the True Self Series - Empowerment Movement Module

Shine Family Chiropractic