Wall Slide

Traps, Serratus anteriorWall

Wall slides improve shoulder overhead mobility and strengthen the traps and serratus anterior by guiding healthy scapular movement along a vertical plane.

How to do it

1Stand with your back against a wall, pressing your sacrum, upper back, and head firm to the surface.

2Raise your arms with elbows bent at 90 degrees, pressing forearms and backs of your hands against the wall.

3Slide your arms upward along the wall without letting your lower back or hands pull away.

4Reach as high overhead as possible while maintaining full wall contact.

5Slide smoothly back down to the start position while controlling your shoulder blades.

Common mistakes

Arching your lower back to cheat mobility, taking proper load off the shoulder girdle.

Letting your forearms or hands peel off the wall, reducing exercise effectiveness.

Shrugging your shoulders up into your ears as you reach, jamming your neck.

Breathing

Exhale as you slide up, and inhale on the way down.

Make it harder or easier

To regress, step your feet slightly out from the wall to help keep your spine flat.

To progress, add a mini-band around your wrists, pressing outward against it.

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.