There’s nothing quite like a good stretch to ease tension and discomfort – especially after a period of intense exercise or a long day sitting at your desk.

The only problem? When you’re feeling tired or achy, it can be hard to maintain the proper form required to get the most out of your stretching routine. 

This can make it hard to achieve the deep stretch you crave when your muscles are feeling tense or stressed.

But there’s an easy way to bypass this problem, and it uses something we all have access to: a wall. It’s flat, able to take (reasonable) pressure and readily available in almost all environments, including the gym, outdoors or in the home. And while it may not appear to be the ideal fitness equipment, wall-assisted stretching can offer a whole host of benefits.  

“Wall-assisted stretches are a fantastic way of improving mobility, flexibility and circulation while also releasing stress and improving muscle recovery in some cases,” explains Cathy Radovan, COO at Bloch, the technical dance footwear and apparel brand.

“One of the most easily accessible and effective ways of stretching is using any wall in your home as a prop; this can help you achieve even deeper stretches.”

Ready to put wall-assisted stretching to the test? Keep reading to check out three simple wall-assisted stretches you can try at home, as recommended by the experts at Bloch. And remember, while you may experience some discomfort while doing a deep stretch, you should never feel pain.

Whether you’ve just completed a hard workout or have been sitting at a desk all day, experiencing stiffness in your back can be frustrating. 

Try this simple stretch, which targets your upper body rotation and hips, to ease that tension and help with any neck or knee pain at the same time.

To reap the most benefits, try using a yoga block (or something of a similar size) to maximise the stretch.

How to give it a go:

1. Start next to a wall, so one hip and shoulder are touching it.
2. Bring the outside leg forward and drop your inside leg so you’re in a half-kneeling position and wedge a block between the outside knee and the wall to ensure you’re not allowing your leg to rotate during the stretch.
3. Keeping your lower body still, open your outside arm and reach forward and around so that your head, shoulders, and upper body rotate away from the wall. Your head and arm should now be facing in the same direction as your inside leg. The goal is to have the back of both shoulders touching the wall without pain and without moving your legs. 
4. Repeat this upper body rotation movement slowly for several breaths.

Your shoulders can hold a lot of tension – especially if you often find yourself hunched over while you’re working on a laptop (we’ve all been there).

This simple stretch focuses on the posterior shoulder muscles to relieve any stress you’re holding on to. It’s perfect for finishing off your working day.

How to give it a go:

1. Stand with your back perfectly lined against the wall and your feet at shoulder-width apart.
2. Allow your arms to fall down by your side with your palms facing out, before pushing them back slightly to make sure the entire length of your arm is touching the wall.
3. Gently slide your hands up the wall, keeping your elbows completely straight, until you feel a stretch in your shoulders.
4. Hold this stretch for 20 to 30 seconds and repeat. 

Struggling with pain in your lower back? This stretch is designed to relieve discomfort and tightness to help you get on with your day.

It might feel weird at first, but it’s surprisingly effective – just make sure you keep your hands on the wall at all times for maximum effectiveness.

How to give it a go: 

1. Stand facing the wall, about an arm’s length away.
2. Place both your hands against the wall at waist height with your fingers pointing downward.
3. Bend your knees and slowly lower your body towards the floor while keeping your hands on the wall.
4. Hold this stretch for approximately 20-30 seconds. You should be feeling a stretch in your lower back muscles.
5. Slowly return to the starting position and repeat for as long as you need to.  

Image: Getty