Wall Slide
Mobility and motor-control drill for the shoulder complex. Trains proper scapular upward rotation.
shoulder exercises Scapular control, shoulder mobilityExecution
- 1Back against a wall, feet about 6 inches forward
- 2Arms in a "W" position against the wall
- 3Slide the arms up while keeping contact
- 4Lower under control
- 53 sets x 10 reps
Cues
- Keep the low back neutral
- Forearms stay on the wall
- Slow, controlled motion
Common Errors
- Losing low-back contact
- Arms coming off the wall
- Excessive arching
Progressions
- 1Supine wall slide -> Standing wall slide -> Add band -> Add lift-off
Related Patterns
scapular dyskinesisupper crossed syndromethoracic kyphosislimited shoulder flexion
