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Challenge

30-Day Wall Push-Up Challenge

30-Day Wall Push-Up ChallengeThree woman doing yoga in a gazebo.A shelf of different products offered by Rollettte Chiropractic.A client at Rollette Chiropractic receiving an adjustment.

Challenge of the Month

Every November, Rollette Chiropractic Center sponsors the 30-Day Wall Push-Up Challenge.

WHAT DOES IT DO?

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Strengthens the upper body, including the arms, shoulders, and chest

WHY WALL PUSH-UPS?

Wall push-ups are good for beginners or for people with certain medical conditions because they provide less resistance and reduce stress on your joints, including those in the spine. They offer a less aggressive but still effective form of strength training, and also engage the body’s core muscles to increase stability, balance, and stamina.

WHAT IF I’M TOO BUSY?

Good news! While the number of push-ups you perform increases daily, even the latest stages of the challenge should require no more than 2-3 minutes each day to complete.

HOW DO I PARTICIPATE?

This guide to our 30-Day Wall Push-Up Challenge offers a reference chart that indicates how many push-ups you need to do each day to complete the challenge, as well as step-by-step instructions to ensure you do them safely and effectively.  

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The 30-Day Wall Push-Up Challenge will strengthen your arms, shoulders, and chest without offering excessive resistance or putting too much stress on the spine and joints, making it an ideal exercise for people who need to take a less aggressive approach to upper-body training.

Wall Push-Ups Decoded

DO:

  1. Face a wall, standing a little farther than arms’ length away, feet shoulder-width apart.
  2. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart.
  3. Slowly breathe in as you bend your elbows and lower your upper body toward the wall in a slow, controlled motion. Keep your feet flat on the floor.
  4. Hold the position for 1 second.
  5. Breathe out and slowly push yourself back until your arms are straight.
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DON’T:

  • Allow your spine to sag or bend outwards; keep your body in a nice, straight line.
  • Stick your bum out.
  • Drop your hips.
  • Place your feet too far from the wall—especially when you’re just starting out.
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