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Exercise 6: Quadriceps

Purpose: Charge the body for neurogenic tremor by deeply fatiguing the upper thighs/quadriceps, then release and stretch in forward fold.

This is the key fatigue exercise that prepares the body for tremoring. It consists of two parts: the wall sit (6A) followed by the forward fold recovery (6B).

Part A: Wall sit​

Position​

  • Back against wall
  • Feet parallel and hip-width apart
  • Weight focused in your heels
  • Bend knees so your toes are visible (knees don’t go past toes)
  • Slide down the wall until you reach level 5 fatigue in the thigh muscles

Instructions​

  1. As fatigue moves towards level 6, move up the wall 5–10 cm (2–4 inches) at a time.
  2. Maintain the wall sit for about 5 minutes total.
  3. Self-regulate by moving higher up the wall or straightening your legs if discomfort increases.
  4. When complete, use your hands to gently push off the wall.

Duration: Up to 5 minutes.

Sensations to notice: Significant burning or fatigue in the thighs, possible trembling, the challenge of holding the position.

Self-regulation during wall sit
  • If it becomes too intense, slide up the wall rather than stopping completely.
  • You can also straighten your legs briefly, then resume.
This exercise should be challenging

The wall sit is designed to fatigue the muscles. It’s expected for your legs to shake or burn; however, don’t push to the point of pain.

Modifications​

  • Shallower position — Don’t slide as far down the wall. A higher position (quarter squat) is still effective.
  • Shorter duration — Hold for whatever creates fatigue, even 30 seconds to 1 minute.
  • Wider stance — Place feet wider apart for a different muscle engagement.
  • Exercise ball — Place an exercise ball between your lower back and the wall.

Part B: Forward fold recovery​

Instructions​

  1. From the wall sit, use your hands to gently push off the wall.
  2. Slowly fold forward from the hip (keep knees bent).
  3. Allow your neck, head, and arms to hang loosely. Relax your head, mouth, and tongue. Take deep, slow, rhythmical breaths.
  4. Slowly bring your body back to standing.
  5. Shake your body out.

Duration: Up to 1 minute.

Sensations to notice: Relief in the legs, stretch in hamstrings, possible trembling beginning, deep relaxation.

Go slowly

Coming back to standing should be slow and gradual. Roll up vertebra by vertebra if possible. Rushing can cause dizziness.

Modifications​

  • Blocks under hands — Place blocks under your hands if reaching the floor is difficult.
  • Bent knees — Keep knees as bent as needed.
  • Chair support — Place a chair in front and rest your hands on it rather than hanging down.
  • Skip if dizzy — If forward folding makes you dizzy, skip Part B.

Alternatives​

  • Seated leg holds — Sit in a chair and hold one leg extended parallel to the floor until 6/10 fatigue. Repeat with the other leg.
  • Chair squats — Stand in front of a chair, lower until you almost touch the seat, then stand. Repeat until fatigued.
Choosing based on your body
  • For back issues, keep the forward fold very shallow or skip Part B.
  • For knee issues, use the seated leg hold alternative.
  • Wall sits may become uncomfortable during pregnancy; stay higher and take breaks.