Wall Slides

Rotator Cuff, Upper BackWall

Shoulder and upper back mobility exercise performed against a wall. Improves scapular control and overhead reach.

How to do it

1Stand with your upper back, hips, and head flat against the wall, stepping your feet out slightly.

2Raise your arms to a 90-degree angle, pressing your elbows and the backs of your hands into the wall.

3Slowly slide your arms up the wall without letting your lower back or elbows pull away.

4Reach as high as you can while keeping full wall contact and keeping your shoulders down.

5Slowly pull your elbows back down to the starting position.

Common mistakes

Arching your lower back away from the wall to force your hands higher.

Letting your elbows or wrists lift off the wall during the slide.

Shrugging your shoulders up to your ears as your hands go up.

Breathing

Inhale at the bottom, exhale as you slide your arms up. Inhale smoothly on the way back down.

Make it harder or easier

If keeping full contact is hard, step your feet a bit further away from the wall.

To make it harder, press your entire lower back flat into the wall and pause at the top of the reach.

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.