The Wall Sit exercise is a foundational exercise we recommend to our clients for posture breaks – meaning that it’s a great exercise to reset the pelvis at regular intervals throughout the day to stop the accumulation of postural stress.
The wall sit is also convenient – you can use it as a posture break if you have been sitting or standing for an extended period, or even after exercise to help reset pelvic alignment.
Unlock Better Posture: Discover Our 7-Step Wall Sit Approach…
In this blog we’ll cover:
- Understanding Sitting Disease
- Our 7-Step Approach to Wall Sits
- The Benefits of Wall Sits as a Posture Break
- The Best Wall Sit Reminders
- The Muscles Targeted in a Wall Sit
- Other Cool Benefits of Wall Sits
Understanding Sitting Disease
In today’s sedentary world, the damage of prolonged sitting on our health is well understood. Termed ‘sitting disease’, prolonged sitting is a major health problem linked to increased all-cause mortality and significantly higher rates of cardiovascular disease.
In one major study of almost half a million people, the risk of cardiovascular disease was found to be 34% higher, and all-cause mortality (meaning a higher likelihood of dying from anything at all) was 16% higher in the sedentary group.
Combatting this issue requires proactive measures, and one effective strategy is integrating regular posture breaks into your day. Changing postural positions, and increasing movement is an important part of the solution.
Beyond avoiding the damages of sitting disease, there is also a huge opportunity to implement the wall sit to counter the cumulative effects of postural fatigue in many common situations.
Just a few minutes every hour can have a major impact on your health and posture over the course of a day.
Our 7-Step Approach to Wall Sits
The key features of our wall sit exercises will probably be different to what a trainer or other health provider might recommend. This is because we have modified its application as a posture break to counter the effects of ‘sitting disease’ and the accumulation of postural stress that occurs in our daily lives.
Our approach is designed to be as least-loading on the spine and body as possible while still benefiting from the stabilising effects on the pelvis. We have a particular focus on the pelvis as it provides the foundation to good posture.
Let’s Wall Sit in 7-Steps
- Stand up flat against the wall and keep your body against the wall as you walk your feet out in front of you, sliding down the wall until your feet are in front of the knees, bending down to approximately 110 degrees at the hips, as pictured above (not 90 degrees – like you may do at the gym).
- Note: we have found that 90 degrees can aggravate sacroiliac (SI) joints (not necessarily causing pain but irritating the joint, leading to weakness of core muscles). At 110 degrees and feet out, it creates less stress on the pelvis and knees, but still creates a squeezing effect on the SI joint when you come out of the position.
- Hold in this position for 30 seconds to 2 minutes.
- The rule is: do the wall sits MORE OFTEN at regular intervals throughout the day (not for a longer duration) to counter the accumulation of stress in a normal day.
- Try to do 5-10 wall sits per day. We add additional exercises after the posture break habit is established to create a posture ‘corrector strategy’.
- If you don’t have good balance or you have slippery floors, it might help to wear shoes with grip.
- You do not need to flatten your back against the wall, just sit comfortably in alignment against the wall.
The Benefits of Wall Sits as a Posture Break
The Pelvis is our Foundation
Our sacroiliac joints are the foundation of our posture. The Wall Sit exercise stabilises these joints, which is an important functional goal.
There are many things that you can do for a posture break, however we like to target the most effective things you can do in the shortest amount of time.
The sacroiliac joint, where the spine meets the pelvis, plays a crucial role in movement and stability by absorbing shocks and transferring loads between the upper and lower body. The sacroiliac ligaments control the tone of all muscles attached to the sacrum or pelvic bones, regulating most of our musculoskeletal system.
Although sacroiliac joints account for 20-40% of low back pain, it’s essential to understand that a misaligned pelvis can create misalignment in the structure above, like the lower back, shoulders and elbow, and also misalignment below in the legs, contributing to hip, knee and ankle problems.
Sitting plays Havoc with our Pelvic Joints
A wall sit is more than a break from sitting; it’s a strategic move to counteract the negative effects of prolonged sedentary behavior, the biggest contributor to sacroiliac (SI) joint misalignment.
Prolonged sitting weakens the muscles around the SI joint, leading to instability and ligament laxity, where ligaments become loose or overstretched, failing to support the joint properly. Poor sitting posture strains the SI joint, and trauma from falls, accidents, or heavy lifting adds to the problem. Adults, especially those with a sedentary lifestyle, are most commonly affected by SI joint pain.
Ancient Wisdom and Modern Science Align
For much of the 20th century, Western science believed the sacroiliac joints were fused and immobile. This belief persisted until advanced imaging techniques and a better understanding of biomechanics in the 1980s and 1990s demonstrated that the SI joints are indeed mobile and play a significant role in lower back pain and pelvic stability (AAFP) (Wikipedia).
In contrast, various chiropractic and osteopathic techniques like sacro-occipital technique (SOT), a technique we use in clinic, have long maintained that the SI joints are fundamentally influential in proper spine and body function, recognising their importance in maintaining overall musculoskeletal health (Oxford Academic) (Wikipedia).
Many ancient healing practices often emphasise the importance of stabilising the pelvis, linking it closely to the balance of chakras, particularly the root and sacral chakras located at the base of the spine. Both chakras are believed to be the foundation of physical and emotional stability. When the pelvis is properly aligned and stable, it supports the flow of energy through the chakras, promoting overall well-being.
Wall Sits are Convenient
Wall sits are easy and cost-free. You don’t need any equipment, and you can do them almost anywhere -against your office wall, in the arch of a door, against a tree, or even against your vehicle (handy if you drive a lot).
Don’t underestimate the importance of these simple exercises for relieving back pain and improving posture. Wall sits are an excellent posture break, offering a quick and accessible way to reduce the harmful effects of prolonged sitting.
The Best Wall Sit Reminders
The best way to remember to take posture breaks is by incorporating multiple reminders throughout your day. Like any new habit, we need a trigger to prompt us. Using a posture reminder App can be highly effective, as it can send you notifications at regular intervals. There are a lot of free ones available too, such as the ACA’s Straighten Up (Australia).
Additionally, placing Post-it notes in visible locations around your workspace can serve as constant visual cues to remind you to do a wall sit or other posture exercises.
Setting an alarm or timer on your phone is another simple yet effective method to prompt you to do a wall sit, and to reset and look after yourself.
By combining these tools, you can create a comprehensive system that helps you to maintain good posture and reduce the health risks associated with prolonged sitting.
The Muscles Targeted in a Wall Sit
Wall sits are a compound exercise that engage multiple muscle groups in the lower body. The primary muscles targeted during a wall sit include:
- Quadriceps: The quadriceps, or quads, are the large muscles on the front of your thighs. They are responsible for knee extension and are the primary movers during the wall sit exercise.
- Hamstrings: The hamstrings, located on the back of your thighs, work in opposition to the quadriceps to flex the knee and extend the hip. They play a crucial role in providing stability and balance during the wall sit.
- Glutes: The gluteal muscles, or glutes, make up the muscles of your buttocks. They are responsible for hip extension and stabilisation, and they work in conjunction with the quadriceps and hamstrings during the wall sit.
- Calves: The calves, which include the gastrocnemius and soleus muscles, are engaged to provide stability and control during the wall sit. They help to maintain ankle flexion and prevent the heels from lifting off the ground.
- Core muscles: The core muscles, including the abdominals, obliques, and lower back muscles, are engaged to maintain proper posture and alignment throughout the wall sit exercise. A strong core helps to stabilise the spine and transfer power from the lower body to the upper body.
By targeting these key muscle groups, wall sits provide a comprehensive lower body workout that can help to improve overall leg strength, power, and stability. Additionally, the isometric nature of the exercise helps to build muscular endurance and improve the mind-muscle connection, which can enhance performance in a variety of physical activities.
Other Cool Benefits of Wall Sits
Wall sits offer numerous benefits beyond strengthening the lower body. They are known to contribute positively to cardiovascular health by helping to regulate blood pressure. By engaging large muscle groups like the quadriceps, hamstrings, and glutes, wall sits promote improved circulation throughout the body, which can assist in maintaining healthy blood pressure levels over time.
Additionally, wall sits are increasingly recognised in disciplines such as singing training. This exercise helps singers develop breath control, core stability, and proper posture, all of which are crucial for vocal technique. By incorporating wall sits into their routine, singers can enhance their lung capacity, support their diaphragm, and achieve better vocal projection and control, ultimately improving their overall vocal performance.
Whether for physical conditioning or vocal training, the benefit of wall sits extends beyond muscular strength, making it a versatile exercise for various health and performance goals.
Get Started
The Wall Sit is an essential posture break exercise that helps reset the pelvis and prevent postural stress. It’s particularly effective against the health risks associated with prolonged sitting, known as “sitting disease,” which includes increased cardiovascular disease and higher mortality rates.
Try our unique 7-step Approach to Wall Sits (above) to stabilise the sacroiliac joints, ensuring minimal spinal load while enhancing pelvic alignment.
Set yourself regular Wall Sits reminders to alleviate muscle weakness, ligament laxity, and joint misalignment, contributing to overall musculoskeletal health.
Remember, wall sits are convenient and equipment-free, and can be performed almost anywhere, making them an accessible solution for improving posture and reducing back pain. Additionally, this exercise not only strengthens lower body muscles but also benefits cardiovascular health and can enhance vocal performance by improving breath control and core stability.
Take control of your posture and health today! Book a chiropractic appointment with Blue Align Chiropractic to learn more about the benefits of Wall Sits and other posture-enhancing techniques.
