Wall Angels
Wall-supported shoulder mobility drill to improve thoracic extension and scapular mechanics.
shoulder mobility exercises Thoracic mobility, scapular control, shoulder flexionExecution
- 1Stand with back, head, and hips against a wall
- 2Keep ribs down and low back gently neutral
- 3Place arms in a goal-post position against the wall
- 4Slide arms upward while keeping elbows and wrists on the wall
- 5Return to start with control for 8-12 reps
Cues
- Do not flare the ribs
- Keep the chin slightly tucked
- Move slowly and stay within pain-free range
Common Errors
- Lumbar extension
- Wrists or elbows leaving the wall
- Shrugging the shoulders
Progressions
- 1Reduce range -> Full range -> Add foam roller behind mid-back
Related Patterns
rounded shouldersupper crossed syndromelimited shoulder flexionthoracic kyphosis
