Wall push-up

Starting position:

Stand with your face against the wall and press your hands against the wall a little more apart than shoulder width. Slightly tilt your body, taking account of your fitness. Keep an angle of about 90˚ between your arms and trunk. Stretch your arms with palms naturally forward. Firm up your body core, bring your pelvis to a neutral position and fix your shoulder blades. Spread your legs slightly less apart than shoulder width.

Exercise:

In the starting position bend your elbows and move toward the wall. Keep your body core fixed, without bending at waist throughout the entire movement. Keep your elbows pointing away from your body at about a 45˚ angle. Return up the same way without changing the spine curvature. Inhale in the starting position, breathing in to fix your body core throughout the entire movement, and exhale when you return to the starting position.

Remember:

Keep your body core firm all the time and do not bend at waist and keep your pelvis in a neutral position.

Pay attention to fixing your shoulder blades to the chest section of the spine.

Do not twist your wrists to the side and keep them in natural straight position.

Keep your head (neck spine) in the same position, upright and not moving it forward or backward, throughout the entire movement.

Recommendation:

As you improve your fitness, you can control the tilting of your body towards the floor or use a platform where you can get even closer to the horizontal position.