Wall slide for shoulders

Open your chest and reactivate the movement of your shoulder blades to relieve stiffness in your shoulders and trapezius muscles.

Area
Shoulder
Series
2
Repetitions
2 sets of 12 slow repetitions
Frequency
Daily, during moments of pause
A woman with her hands on a pale wall, sliding her arms upwards Retrato oficial de la Lic. Laura Cortez Moza, Fisioterapeuta y Kinesióloga Indicated by Lic. Laura Cortez Moza Profile

How to do it step by step

  1. Support your back, buttocks and head against a straight wall with your feet a few centimeters away.

  2. Place your arms in a W position, supporting your elbows and the backs of your hands against the wall.

  3. Slowly slide your arms upwards forming a V, maintaining contact with the wall.

  4. Slowly lower yourself back to the starting position, feeling the work between your shoulder blades.

Why it helps

The shoulders stiffen when the shoulder blades stop moving freely. The wall guides the movement safely.

Common Mistakes

Shrug your shoulders up towards your ears or arch your lower back. Keep your neck long and your waist in contact with the wall.

Continue with other exercises

View all exercises