Wall Slides

A shoulder mobility and pressing exercise performed against a wall that improves upper body strength and scapular control.

Instructions

1. Stand with your back, hips, shoulders, head, and heels firmly against the wall.
2. Position your feet about 6-12 inches away from the wall.
3. Raise both arms to shoulder height with elbows bent at 90 degrees and palms facing forward.
4. While maintaining contact with the wall, straighten your arms overhead in a slow, controlled motion.
5. Stop if your lower back arches off the wall, then lower your arms back to the starting position.
6. Repeat for the prescribed number of repetitions.

Tips

• Keep your lower back pressed against the wall throughout—this is crucial for core engagement.
• Move slowly and deliberately without jerking motions.
• If you cannot touch the wall with your head and shoulders simultaneously, move your feet further out.
• Maintain neutral spine and avoid excessive arching of the lower back.
• Focus on the shoulder and chest muscles contracting during the upward phase.
• Progress by holding light dumbbells or moving to a more challenging pressing variation.