Against-Wall 90-Degree Heel-Tap

90-Degree Heel Touch Against Wall

Positioning:

1. Start Position: Sit on the floor facing a wall. Position yourself about 1-2 feet away from the wall.
2. Leg Position: Bend your knees at a 90-degree angle, placing your feet flat on the floor.
3. Back Position: Lean back slightly, ensuring your back is straight and your shoulders are pulled back.

Movement:

1. Reach: Lift your feet off the ground and bring your knees towards your chest. Hold onto your ankles or shins for support.
2. Touch: Rotate your torso to one side and extend your arm to touch the wall next to you, with your fingertips or palm meeting the wall.
3. Return: Rotate back to the center, and then repeat on the other side.
4. Repetitions: Alternate sides for a set amount of repetitions (e.g., 10-15 touches on each side), ensuring you maintain controlled movements throughout.

Tips:

- Keep your core engaged to stabilize your body.
- Move slowly to avoid straining your back or neck.
- Breathe steadily during the exercise.