Wall Slides
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
- 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.
- 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).
- 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.
- 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
Tip
If you cannot keep your elbows and hands on the wall, use a foam roller held between your hands to give yourself a wider grip and more freedom.
Video and animated demos coming soon.
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
- Beginner: Perform with a reduced range of motion, sliding only as high as you can maintain wall contact.
- Intermediate: Full range wall slides as described.
- Advanced: Add a light resistance band around the wrists to challenge scapular control, or perform the movement lying face-down on an incline bench.