Wall Slides
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Wall slides are a bodyweight stretching exercise performed against a wall to improve shoulder mobility and thoracic spine extension. Stand with your back, head, and elbows against the wall, then slowly slide your arms upward into an overhead position while keeping contact with the wall, emphasizing scapular control. Primarily targeting the shoulders and back muscles like the deltoids, rhomboids, and trapezius, it benefits athletes, desk workers, or anyone with poor posture by correcting rounded shoulders and enhancing upper body range of motion.
How to Perform Wall Slides
- 1Stand with your back flat against a smooth wall, feet about 6-12 inches away from the wall, and heels, hips, upper back, and head touching the wall.
- 2Bend your elbows to 90 degrees, placing your forearms and fists against the wall with wrists straight and elbows at shoulder height, forming a "W" shape with your arms.
- 3Engage your core and squeeze your shoulder blades together to maintain contact with the wall.
- 4Inhale to prepare, then exhale as you slowly slide your arms upward along the wall into a "Y" or "I" position, keeping forearms and fists in contact with the wall.
- 5Pause at the top for 1-2 seconds, feeling the stretch in your shoulders and upper back.
- 6Inhale as you slowly slide your arms back down to the starting "W" position, maintaining wall contact.
- 7Repeat for 8-12 reps, focusing on controlled movement.
- 8Key form tips: Keep your lower back flat against the wall—avoid arching. If you lose wall contact, reduce the range of motion. Common mistakes: shrugging shoulders toward ears or letting elbows flare out.
