Proper form is essential when performing exercises like push-ups. If performing a regular push-up without using your neck or arching your back seems impossible, change the exercise to wall push-ups, a popular rehab exercise, according to Dr. J.B. Lunden of University Orthopaedic Therapy Center. By changing the angle of your body, you can reduce the amount of weight you have to push with your chest and work your way up to full push-ups.
Step 1
Stand 3 to 4 feet from a wall. Separate your feet so they are hip distance apart and hold your hands at shoulder height.
Step 2
Extend your arm and make contact with the wall. Your hands should contact the wall at the height of your shoulders. Palms should be flat against the wall with fingers pointing toward the ceiling.
Step 3
Bend your arms with your elbows pointing down. Let your body come closer to the wall until your nose almost touches.
Step 4
Tighten from your chest and push off the wall. Let your body come back to its starting position, and make sure you are not pushing from your neck.
Tips and Warnings
- To make this exercise harder, step farther from the wall, or add two or three reps to each set.
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