Here is a little exercise that doesn't look like much but whose you will feel the effects very quickly. I still want to reassure the hesitant:it is not a question of raising a wall!
Sit against a wall. Your legs are stretched, your buttocks wedged in the angle and your whole back is pressed against the wall, just like your head.
Spread your arms wide so your elbows, forearms, and hands are touching the wall. Your arms are bent and your hands are at shoulder height.
As you exhale, raise your hands until your arms are stretched above your head rubbing your elbows, forearms, and hands against the wall;
while inhaling, return to the initial position maintaining contact with the wall.
The whole point of the exercise is to maintain contact between the elbows, forearms, hands and the wall. Follow this instruction to produce efficient work.
Tuck in your lower abdomen to make sure you don't arch your back.
Count one second uphill, one second downhill.
Repeat the movement between 8 and 20 times, on three sets spaced each time by one minute of recovery.
The wall press is excellent for strengthening the deep upper back , as well as the shoulders . It offers great joint mobility to the upper body by opening the rib cage .
To facilitate the work, do not fully extend your arms in the high position.
To make it more difficult, do it without a wall. The work will be twice as hard because on the one hand you have to keep your bust straight without support, and on the other hand think about moving your elbows and hands back without the tactile cue offered by the wall.
If the wall press did not leave you indifferent, let us know in the comments!
