Wall Push Ups

This post was updated July 10, 2020. Thank you.

Wall Push Ups are a good way to build upper body strength fast. They are a big part of what keeps my right shoulder from popping out of place every time I wash myself or roll over in bed. I also believe wall push-ups, along with one other exercise, keep my costochondritis and rib subluxations at bay.

Wall push ups can be done starting out with absolutely no incline so that you aren’t lifting any added body weight and you can slowly add body weight as your strength increases by the amount you tilt your body (the further away your feet gets, the more challenge). Once you’ve leaned as far as you can go on the wall, you can switch to some high backed furniture before moving to the floor to perform conventional push ups, assuming your joints are healthy enough to support your full body weight. Some of us (especially fluffier zebras like myself) may not be able to get to a traditional push up due to joint problems in our backs, arms or hands, but we’re all a little different.

If you’re significantly deconditioned, you may want to start out with just a few reps or even some simpler arm exercises to work your way up, like these other Wall Resistance Exercises.

Wall push-ups are a great way to work  your way up to traditional push ups and can be modified for people with EDS, Fibromyalgia, HSD and other connective tissue diseases. They even help protect your back!
A few benefits of wall push ups. Pin it to your fitness board for easy reference

To see how to do wall push ups, along with tips on adjusting them for your needs. watch the video below.

Looking for more information on exercising with EDS or dysautonomia? Looking for other low impact strenthening exercises you can do at home? Check out our Movement & Therapies Section!

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4 thoughts on “Wall Push Ups

  1. I should try these. I have horrible issues with my shoulder joints being hypermobile and costochondritis as well. My only worry is that any time I try exercises, I seem to end up injuring myself ūüė¶ Maybe this is gentle enough to try though.

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    1. Hello! I’m a bit concerned that if you’re always injuring yourself during exercise that maybe you’re doing moves more advanced than you’re ready for? Another possibility is that your fascia have really tightened up and are pulling on your joints. Do you have fibromyalgia or a lot of tenderness in and around your muscles? If so, I’d probably recommend opening things up with a fasciablaster before you start working out or in conjunction with very easy resistance only exercises before working up to these. One that I used to do is to hold a weight between my hands chest high and squeeze inward, like I’m trying to crush it and hold for a few seconds. You can do the same with your arms, up against the wall, just creating resistance your arm has to fight, just at a slightly challenging level for you, both in a pulling and pushing motion. I’m working on videos for them. Here’s a couple of links, one about the fasciablaster and one with some different exercise recommendations for EDS. I hope they help!
      https://zebrapit.com/2017/03/07/fascia-treatments-for-eds-and-fibromyalgia/

      https://zebrapit.com/2017/05/18/get-moving-eds-and-exercise/

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      1. I think it is highly likely my fascia tightening up is part of the issue. I’ve had severe plantar fasciitis for over 15 years, and also have other fascia issues like costochondritis. It is weird because my joints are extremely flexible, but my muscles are all so tight! I do think sometimes when I did yoga for instance, I did push too far accidentally and sometimes caused joints to react painfully.

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        1. It’s so common for us zebras. The fascia is really trying to help hold us together, but it does too good of a job and ends up making things worse. It can even cut off the bloodflow/oxygen supply to your muscles, making it impossible to build muscle and creating cramping and spasms. Fasciablasting was a miracle worker for me. I hear cupping is great, too. Any kind of effective fascia work will get things opened up for you so exercise will be much more effective at building up muscle and stabilizing things and the pain relief is amazing. Good luck and let me know if I can help in any way.

          Liked by 1 person

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