Section XI: Box 11-19 Training the Intercostals (Rib Cage Muscles)

From Book (Section XI, Chapter 59)

The “wall training” exercise involves using only the slightest amount of pressure necessary to hold a light weight object against a stable structure, such as a tree or wall, with the outer edge of slightly cupped hands.

In this photo, the practitioner holds a target pad against the palm tree. The holding force of very light contact, without a lean, develops tensile strength that courses through the entire body. In practice, the goal is to keep the object in place with just enough pressure so that it won’t drop. Start by holding the position for two minutes and then gradually working up to fifteen or twenty minutes. Important, the practitioner’s center line should be either forward or to the rear of center, but not balanced in a 50-50 weight distribution