Exercise 4: Thigh Stretch Against Wall (Wall Sit)

Purpose: Deeply fatigue the thigh muscles to activate the tremor mechanism.

Illustration

Wall sit position - back against wall, thighs parallel to floor

Instructions

1. Stand with your back against a wall, feet hip-width apart.
2. Walk your feet out from the wall about half a metre.
3. Slowly slide your back down the wall, bending your knees, until your thighs are roughly parallel to the floor (or as low as comfortable).
4. Keep your knees aligned over your ankles - not extending past your toes.
5. Your back should remain flat against the wall.
6. Hold this position, allowing the thighs to fatigue. You will likely feel burning or shaking.
7. When you need to rest, slide back up the wall.
8. Repeat 2-3 times, or hold for a cumulative 2-3 minutes.

Duration: Hold as long as tolerable, typically 30 seconds to 2 minutes per round.

Sensations to notice: Significant burning or fatigue in the thighs, possible trembling, the challenge of holding the position.

This Exercise Should Be Challenging

The wall sit is meant to fatigue the muscles. It is normal and expected for your legs to shake or burn. However, do not push to the point of pain or injury. Find your edge and work with it.

Modification: Adjust Your Depth

If the standard wall sit position (thighs parallel to floor) is too challenging, do not go as low. A higher position - with knees at a wider angle - is still effective and will still fatigue the muscles appropriately. Listen to your body and find your edge.

Modifications

Key Principle

This exercise is meant to create muscle fatigue, not maximum pain. Find your edge and work with it. Even 10-15 seconds of hold time is effective!

Easier Variations

Shallow wall sit: Bend your knees only slightly - even a quarter squat creates muscle fatigue. You don't need to reach a 90-degree angle. Start high and gradually go lower over multiple sessions.

Shorter holds: Hold for whatever duration creates fatigue - even 10-15 seconds counts. Repeat 3-5 times with rest breaks. Building up gradually is more sustainable.

Chair safety: Place a chair or sturdy box behind you at the target height. Lower down until you lightly touch the chair, then hold just above it. This provides a safety reference.

With Props

Exercise ball: Place an exercise ball or firm cushion between your lower back and the wall. This creates a different contact point and some people find it more comfortable.

Wider stance: Place your feet wider apart (beyond hip-width) to create a different muscle engagement pattern that may feel more accessible.

Alternative Exercise

Seated leg hold: Sit in a chair and lift one leg straight out in front of you, holding it parallel to the floor. This fatigues the thigh muscles without weight-bearing. Alternate legs. Perfect for wheelchair users or anyone who cannot do wall sits.

Important Considerations

For knee issues: If wall sits aggravate your knees, skip this exercise or use the seated leg hold alternative. Never force through knee pain.

Pregnancy: Wall sits can be safe during pregnancy but may become uncomfortable. Stay higher in your squat, take more breaks, and stop if you feel any pelvic pressure or dizziness. The seated leg hold is a good alternative.

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