Scapular Wall Slides

traps, serratusWall

Wall mobility drill designed to build control in the shoulder girdle. Raising your arms overhead engages the lower and middle traps as well as the serratus anterior.

How to do it

1Stand with your back against a wall, pressing your sacrum, shoulder blades, and head firm against it.

2Bend your elbows at 90 degrees and press your forearms and the backs of your hands against the wall.

3Slowly slide your hands up the wall overhead.

4Reach as high as comfortably possible while keeping your back and arms in contact with the wall.

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

Common mistakes

Arching your lower back to reach higher, compensating for shoulder mobility deficits and straining your spine.

Lifting your forearms or hands off the wall, diminishing targeted back muscle engagement.

Shrugging your shoulders to your ears as your arms move up, jamming your upper traps.

Breathing

Inhale as you slide your arms up, and exhale as you pull your elbows back down.

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.