Wall Slides — Scapular Mobility
Controlled mobility for the shoulders and upper back.
- Shoulder
- Shoulder blade
- Thoracic spine
- Mobility
Purpose
Improve shoulder elevation, scapular control and upper-back mobility.
Starting position
Stand with your back near a wall and your feet a small step forward. Keep ribs and pelvis neutral and bring the arms into a comfortable W or goalpost position if possible.
How to perform
Gently slide the forearms and hands upward while keeping the shoulders relaxed and the rib cage neutral. Stop before you start to compensate, then return slowly.
Breathing
Exhale as you slide upward, inhale as you return.
What to pay attention to
No forced contact with the wall. Avoid flaring the ribs or shrugging the shoulders.
Common mistakes
Arching the lower back, lifting the shoulders, forcing range, and pushing the head forward.
Dosage
8–12 controlled repetitions.
Instructions
How to do it
Place your forearms on a wall and slowly slide them upwards. Keep your ribs controlled and allow your shoulder blades to rotate.
Dosage
3 x 8–12
Important
Only move within a pain-free range.
Common mistakes
- Shrugging the shoulders towards the ears
- Arching the lower back
- Performing the movement too quickly
- Arms positioned too far from the wall
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.