Scapular Wall Slide

Traps, Rhomboids, SerratusWall

The scapular wall slide mobilizes the shoulder girdle and improves scapular control. It activates the serratus anterior and rhomboids with zero spine loading, making it an excellent warm-up move.

How to do it

1Stand with your back against a wall, pressing your sacrum, upper back, and head firm against it, elbows bent at 90 degrees.

2Press your forearms and the backs of your hands flat against the wall.

3Slowly slide your hands up the wall while keeping your arms and lower back glued to the surface.

4Reach as high as you can without arching your lower back or shrugging your shoulders.

5Return to the starting position by smoothly sliding your elbows back down.

Common mistakes

Arching your lower back to compensate for poor shoulder mobility.

Letting your wrists or forearms peel off the wall, disengaging the target muscles.

Shrugging your shoulders up to your ears, overloading your upper traps.

Breathing

Inhale before you start; exhale as you slide your arms up the wall.

Make it harder or easier

To make it easier, step your feet slightly further away from the wall.

To make it harder, wrap a mini-band around your wrists while sliding.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.