Wall slides train scapular upward rotation and overhead mobility against the feedback of a wall. They are an excellent corrective for people who struggle with full shoulder flexion or who compensate with rib flare and lumbar extension when reaching overhead.

Setup

  1. Stand with your back flat against a wall, feet about 15 cm away from the base. Press your head, upper back, and glutes into the wall.
  2. Place the backs of your hands and elbows against the wall at roughly 90 degrees of shoulder abduction and 90 degrees of elbow flexion (a “goalpost” position).
  3. Slowly slide your arms upward along the wall, straightening your elbows and reaching overhead. Maintain contact with the wall through hands, wrists, and elbows the entire time.
  4. Slide back down to the starting position with control.

Coaching Cues

What to feel:

  • A stretch across the chest and front of the shoulders at the bottom position
  • The muscles between your shoulder blades working to keep your arms pressed into the wall

Common mistakes:

  • Arching the lower back off the wall as arms go overhead
  • Losing wall contact with the hands or elbows — reduce range of motion if needed
  • Shrugging the shoulders toward the ears instead of depressing the scapulae

Programming

Parameter Recommendation
Reps 10-15
Sets 2-3
Tempo 3 seconds up, 3 seconds down
Frequency Daily or as part of warm-up
When to do it Pre-workout, desk breaks, morning routine

Progressions

  1. Beginner: Perform with a reduced range of motion, sliding only as high as you can maintain wall contact.
  2. Intermediate: Full range wall slides as described.
  3. Advanced: Add a light resistance band around the wrists to challenge scapular control, or perform the movement lying face-down on an incline bench.