Shoulder wall slides. This video demonstrates Wall Slide External Rotations.
Shoulder wall slides. Scrunched shoulders, slouched backs and flexed necks — most of us twist and tense our muscles into pretty prickly positions while we sit all day. In this article, we are going to explain how to safely perform a specific stretch (the wall slide into scaption exercise) following a shoulder surgery procedure. Push the elbows into the foam roller by pushing your shoulder blades forwards. The wall slide with upward rotation and lift-off to swimmers hover effectively blends two schools of thought: Shirley Sahrmann’s work and that of Functional Range Conditioning. 2K subscribers 2 WALL CLIMB ARM ELEVATION ntroduction: These exercises are recommended by us for you to perform on your own to regain your shoulder range of motion. standing beside a wall, resting the palm of one hand on the wall keeping the chest open and spine neutral, slide the hand up the wall as high as is comfortable lower the hand back to the starting Apr 15, 2021 · BANDED WALL SLIDE This exercise is an open chain stability exercise for the scapular protractors. Jan 2, 2023 · SERRATUS WALL SLIDE This exercise is a shoulder stability exercise for the scapular protractors. Slide your arms back down, focusing on pulling your shoulder blades together and down. Shown here is a lift off at the end Your shoulder flexibility is probably garbage like mine and many others. Aug 26, 2020 · The line of your upper arm, from your elbow to shoulder, should be perpendicular to the floor. May 7, 2019 · Shoulder Wall SlidesAdmin May 7, 2019 Shoulder: Flexion, Scaption and Abduction with Wall Assist Action: Stand facing wall. Keep your shoulder relaxed and level. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts. Place a small towel between the wall and your hand. Wall slides are one of those exercises that will address each of these areas of… Continue reading Exercise of the Week – Wall Slides for Shoulder Pain Jul 14, 2020 · Wall slide exercises are great for unlocking overhead shoulder mobility to help you perform overhead pressing exercises like shoulder presses with safer form. Wall Slide – Foam Roller HOW: Get set-up standing in front of a wall with your arms supported on a foam roller that is also supported on the wall. This exercise also stretches the lat and focuses on scapula strength as well. With this week’s $50 off sale on Thoracic Outlet Syndrome: Diagnoses and Interventions, I wanted to introduce a favorite upper body mobility of mine. This exercise is great for increasing range of motion and desensitization to movements away from Jan 23, 2023 · Context: Wall push-up plus (WPP) and wall slide (WS) are commonly prescribed in early rehabilitation to increase serratus anterior (SA) muscle activity. Slowly slide Learn how to do the wall walk to improve flexibility and reduce pain in your shoulder. Learn how to do Exercise Ball Serratus Wall Slide exercise properly. With your thumbs facing towards you and putting pressure into the wall through the foam roller so that it doesn't drop, roll the foam roller up the wall into your arms are fully overhead. These should be done at least once per day but not more than twice in one day. Injury prevention: Strengthening the shoulder muscles with wall slides can help reduce your risk of succumbing to injuries such as rotator cuff tears or strains. How To Do Wall Slides Exercise Video Demonstration And Guide Wall Slides are a fantastic exercise to improve your posture as it helps correct rounded and slumped shoulders caused from sitting in front of a computer all day. It’s such a great drill that I even used it as a main exercise in my e-book The Syatt Fitness Guide to Warming Up For Optimal Performance which you can download for free by signing up for my newsletter on the right side of this page. To do them, a lifter would simply stand with the heels, butt, upper back, shoulders and full arms Mar 25, 2025 · 2. Wall Slides are a fantastic exercise to improve your posture as it helps correct rounded and slumped shoulders caused from sitting in front of a computer all Functional Movement Screen Wall Slides As physical therapists, we often use the same exercises for many patients due to versatility (goal of the intervention), neuromuscular feedback (movement patterning), and appropriateness for the patient’s level of function. How to Perform Wall Slides: Wall Slides are a great shoulder mobility check to see where an athlete's range of motion starts breaking down to improper form, yet it is also a fantastic exercise when applied to a rep scheme In Wall Slides, you stand with your back against the wall and move your arms up and down along it. Jan 1, 2023 · Wall slides promote better posture by improving your back and shoulder mobility. This stretch is great for improving shoulder flexibility and range of motion. Range Want to master the wall slide and strengthen your middle and lower traps for a seriously strong pull-up? You must try this! Many struggle with the mobility r Jun 17, 2024 · Exercises like shoulder circles, cross-body shoulder stretches, wall slides, and controlled articular rotations (CARs) effectively enhance shoulder mobility. Movement Slide your hand up the wall as far as you can. Regular practice of these exercises improves physical health and boosts mood and confidence among older adults, highlighting the profound impact of maintaining mobility on overall well-being. Start by facing a wall. The lift-off increases the active mobility work and control. With your head against the wall and your chin tucked, slowly raise your arms from shoulder height to over head. This is an exercise for external rotation of the shoulders. Slow Easy fix for rounded shoulders - Scapula Wall Slides #mobility Jack Hanrahan Fitness 43. Place a towel between your hands and the wall and stand so that you are facing parallel to the wall. FEEL: You should feel your shoulder muscles working. Aug 20, 2024 · Do wall slides fix rounded shoulders? Scapular wall slides help restore normal alignment of the scapula and improve flexibility in the shoulder muscles. Wall slides work the muscles surrounding the scapula and shoulder for both dynamic and static stability. Lean your head, upper back, and butt against the wall. Press inwar Sep 27, 2018 · The Wall Slide has been cited in research as one of the best exercises at activating the serratus anterior. Grip each bend of the band in your firsts. These changes reduce the range of motion in your shoulder. WALL SLIDE Stand facing wall with one foot in front of the other. Do not comp In this video I am demonstrating the shoulder abduction active-assisted exercise with a wall slide. Nov 21, 2020 · Wall Slides Similar to the Wall Angels, this strength and mobility exercise targets your shoulder muscles, but Wall Slides focus more on your shoulder blades (scapula). 1 o’clock then back, etc. This exercise helps to improve shoulder mobility and stability. Shoulder abduction wall slides also strengthen the muscles of the shoulders, shoulder blades and mid back and stretch the pectoral muscles across the front of your This is the most basic version of lower trap activations movements, especially for those who lack the mobility. Stand so that the hand and elbow is in line with the shoulder. Slide the towel directly up the wall. Oct 27, 2020 · Putting the effort into your shoulder surgery recovery is almost as important as the procedure itself. To do this exercise correctly, you need to really focus on squeezing your shoulder blades together. Apr 22, 2024 · Scapular wall slides, also known as wall slides or reverse wall slides, are one of the basic and best exercises for improving shoulder rotation, upper back activation, and rotator cuff muscle strength and mobility. Jan 8, 2018 · Wall Slide with Foam Roll Begin with your forearms resting on a foam roll against the wall placed at shoulder height. Gradually try to slide and move the towel in the following directions on the wall: Scapular Wall Slides improve shoulder mobility, strengthen the muscles that support proper posture, and enhance scapular control. The exercise involves using a resistance band to introduce tension for your body to get stronger against. Mar 8, 2022 · Bend your elbow and apply a gentle pressure against the wall with the back of your hand. In particular, the scapular wall slide warms up the muscles of the shoulder and upper back. Set-up: Start by standing with your back against Shoulder Home Exercise Program Wall Slides: Place injured arm against the wall with elbow straight. Snow Angel (Standing) With your head and shoulders against the wall and your chin tucked, slowly raise both arms from your sides up along the wall to shoulder height. This movement is great for reducing shoulder tightness, preventing In this video, Michele Erickson, physical therapist, provides instruction on how to properly perform wall slides to improve shoulder range of motion. Think of a clock when you perform this exercise. Wall slides train the muscles surrounding the scapula for both dynamic and static stability – controlling the position of the scapula during arm movement. Learn how to correctly perform wall slides for scapular stability, a key exercise for overhead athletes, clients with shoulder pain, and the average Joe. Apr 18, 2022 · Conclusion Serratus wall slides are a great shoulder mobility drill to help improve shoulder function, mobility and activation. Shoulder Protocol: Banded Wall Slides1) Stand near wall with hands a chest level and pinkie side of hand directly on the wall2) Have a resistance band looped Oct 20, 2021 · SIDE LEAN WALL SLIDE This is a strengthening and active assisted shoulder abduction to resisted adduction exercise. we can experience shoulder p The WALL SLIDE is a stable in many shoulder rehabilitation programs, and for good reason. However, paying attention to proper scapular muscle engagement is KEY. They involve sliding your arms up and down a wall while maintaining contact with the surface. Hold the stretch for 15 to 20 seconds, Shoulder Shrugs and Scapular Retraction Shrug shoulders upward as illustrated in figure 1. Proper warming up is critical, especially when it comes to the shoulder joint as it is active in the majority of movements putting it at a higher risk for injury. It’s especially useful for relieving tension and preparing the shoulders for more intense The Benefits of Wall Slides The benefits of incorporating wall slides into a routine are numerous and impactful. They also train you to hold your shoulder blades back. Stand at arm’s length from the wall with your palm on a towel or slider disk. Q: Any advice on how much to let the small of the back round? In the wall slide exercise, the lower arms slip upward against the wall with the elbow joints flexed at 90°, the shoulder joints at 90°, and the trunk fixed in a standing position, in order to strengthen the SA 9). Unless your doctor feels that you have adhesive capsulitis or frozen shoulder, these exercises should not cause pain. Stand with your side to the wall. Oct 20, 2021 · FOAM ROLLER WALL SLIDE This is a strengthening and stability exercise for the shoulder protractors and up rotators. Exercises for a Frozen Shoulder (Adhesive Capsulitis) Adhesive capsulitis, or “frozen shoulder,” happens when the capsule of your shoulder joint becomes tight or thickened. OrthoPedia Patient Standing Shoulder Abduction Wall Slide OrthoPedia Patient Standing Shoulder Flexion Wall Slide OrthoPedia Patient Seated Active Assisted Range of Motion Multidirectional Table Slides OrthoPedia Patient Sep 11, 2013 · Scapular Wall Slides are one of the best bang-for-your-buck drills used to improve overall shoulder health and performance. Apr 22, 2024 · Learn how to improve your shoulder and back mobility with scapular wall slides, a simple exercise that targets the muscles around the scapula and shoulder. Foam roll first Stretch your lats And when performing the exercise make sure that you PROTRACT your upper back and shoulders "Load" and challenge the stability of the new range of motion Want to improve your mobility and activation? Join my FREE 3 day mobility Jun 18, 2025 · Wall Slides (How To, Benefits, Common Mistakes) Wall Slides are a shoulder mobility and posture drill that strengthens the upper back and reinforces proper shoulder mechanics. Focus on trying to flatten your back against This mobility drill is great for the upper back as well as the shoulders. At Elite Physical Therapy we know that shoulder pain and rotator cuff dysfunction is often the result of multiple factors such as poor scapular stability, loss of cervical and/or thoracic mobility, and poor trunk stability just to name a few. The document provides instructions for a scapular wall slide exercise and recommends doing sets of repetitions multiple In this video I am demonstrating the shoulder flexion active-assisted exercise with a wall slide. Improved posture: The wall slide can help improve posture by strengthening the muscles of the chest, back and abdominals, which are responsible for providing support to the spine. Muscles Understanding Wall Slides Wall slides are a unique exercise that focuses on the shoulder girdle’s mobility and stability. Oct 30, 2022 · Wall slide exercises help to improve the flexibility & mobility of your shoulders. To get started: Shoulder mobility: wall slides Basic shoulder mobility exercise using a wall for support, can be done into various angles of flexion or abduction. 3. Horizontal Abduction Wall Slide Many have performed a wall slide with force in the sagittal plane. Movement: Pressing the forearms against the wall, and keeping them in contact throughout the movement, slide them up until your arms reach full extension. That means you are moving you shoulder in the natural range the glenohumeral joint (shoulder Wall slide - Shoulder flexion stretch Stand facing a wall with your arm by your side, and with your elbow bent. HOW: Grab a band and place it behind your shoulder. It specifically targets the muscles surrounding the shoulder joint, improving flexibility and stability. uk/application/fi Find a smooth wall or wall mirror and a cloth that will slide easily on the wall (or put clean The Shoulder Flexion Wall Slide with Towel exercise is an effective way to improve shoulder flexibility, mobility, and strength, particularly in the muscles of the rotator cuff and upper back. The Slide – Slowly slide your arms up while keeping everything pinned This video demonstrates Wall Slide External Rotations. Claim your free physical therapy benefit Wall Slides – A Fantastic Exercise Video by Travis Ewart Wall Slides are a great shoulder mobility check to see where an athlete’s range of motion starts breaking down to improper form; it is also a fantastic exercise when applied to a rep scheme. Do not rise up on toes or lean to side. Wall slides can be performed virtually anywhere, as all you need is a flat wall to lean against. Lean against the wall when you feel resistance. Today’s “Exercise of the Week” guest post comes from Lee Boyce. Walk/slide fingers up wall. Improving thoracic spinal posture decreases your risk of compression fractures. Start by aligning your body to standing in the direction parallel to the wall. The forearm wall slide is an exercise that involves standing with your back against a wall and sliding your forearms up and down the wall. Similar to Wall Slides, {Face Pulls}(BWJDlTfuOLeq6E8VQ2ic) also target the shoulders and upper back. Slide your back down the wall until your hips and knees are at a 90-degree angle. Here, we’ll delve into how wall slides can strengthen your back and shoulder muscles and alleviate pain, and discuss how incorporating this exercise into your routine can improve your overall well-being. Oct 22, 2020 · Benefits Wall slides are most often used to improve leg strength. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. View exercises as a booklet: http://www. Spread the hands to create tension in the band and keep them in line with your elbows and shoulders. Whether you will sit or stand will depend on the height of the table and if you are using a physioball or Jan 29, 2025 · What Are Wall Slides? Wall slides are a simple and effective exercise that targets the muscles in your shoulders, upper back, and core. Hold for seconds. Focus on keeping the lower back touching the wall by using the core. The more you focus on your recovery, the faster your recovery will be. Healthy shoulder function requires a balance of scapular stability, arm flexibility, and good motor control during arm movement. The forearm wall slide is an activation drill used to warm up the muscles of the upper body. Multi Directional Wall Slides HOW: Stand facing a wall with a towel in one hand on the wall. Slide the hands up the wall, allowing the hands and arms to go upward. Aug 31, 2024 · Shoulder impingement exercises are the group of exercises that can treat your shoulder impingement syndrome. This exercise is great for increasing range of motion and desensitization to movements away from Wall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. Slowly lean towards the wall while simultaneously sliding the hand up Oct 20, 2021 · ABDUCTION WALL SLIDE This is a resisted range of motion exercise that uses friction as a resistance. Many people do not have sufficient flexibility or strength in their shoulders to The Banded Serratus Wall Slides focus on shoulder blade stability and strength. This has been particularly helpful when I've felt stiffness after long hours at my desk or after an intense workout session. Bring your elbows into your body and squeeze your shoulder blades together at the bottom of the movement. Follow our step-by-step instructions and tips. Here is shown an osteokinematic shoulder flexion movement WITH A HORIZONTAL ABDUCTION wall slide force that will focus on all 3 planes! This is a great way to strengthen your shoulder girdle! . Banded wall slides are a retraction exercise that assists with shoulder pain. Nov 17, 2017 · The Wall Slide is a great exercise to challange and strengthen your serratus anterior. Move your palm up towards the ceiling as high as you can go keeping it flat on the wall throughout the entire movement. Spread the hands to tension the band and keep them in line with your elbows and shoulders. Start by standing in a doorway with a hand towel or slider disc placed between your hand and the wall. Shoulder Flexion on PB (physioball) or Towel Sit or stand while facing a table. k hands and slide up the wall until a gen seconds. These 4 days ago · Why wall slides (forearms) help (the principles) Promotes upward rotation & posterior tilt. When you reach the highest possible position, hold for a moment. Performed with your back against a wall, you slide your arms up and down in a controlled motion, keeping contact with the wall throughout. The foam roller should line up with the wrist crease at eye level. Push into the wall with the pink side of your hands as Mar 10, 2025 · However, as the months went by and my shoulder continued to worsen with many different methods I began researching what the experts in shoulder rehabilitation were using. […] One of the basic exercises that people are taught to practice for improved shoulder rotation, upper back activation, scapular mobility and anterior muscle release as a by-product is the standard scapular wall slide. Stretching Exercises This handout illustrates some basic range of motion exercises for the shoulder. This should be Mar 23, 2017 · Wall Slides | Shoulder Health CrossFit Federal Hill 6. This can make it hard for you to do activities that require you to reach your arm up and/or away from your side. 54K subscribers Subscribed The wall slide enhances the function of your shoulder blades, which can help improve posture and shoulder health. Maintain this pres Apr 21, 2024 · The beauty of wall slides is that the wall supports your arm weight and lightens the load for your shoulder. These exercises can be used for almost all shoulder problems as maintaining range of motion is HOME Home PROGRAM Exercise Program Created by Brian Cramer ATC Aug 30th, 2019 Total 7 Wall Slides Repeat Hold 4 Times . Push into the wall as you slide the towel up and down in different directions. But if you're struggling to stand up straight or find yourself hunched over most of the day, wall slides present an opportunity to literally straighten up. This video demonstrates the wall slide exercise in the flexion and scaption plane, which is used to improve the range of motion in the shoulder. As you are able to stretch the hand and arm higher, you should move your body closer to the wall. Setup: To do this simple rotator cuff stretch, begin in an upright, standing position holding a towel against a wall at shoulder height. Stand facing a smooth wall and place your forearms parallel to each other against it with a 90-degree angle at the elbow and shoulder. And I continually found that the Serratus Anterior Wall Slides was a common exercise drill used by several highly respected practitioners. This is a super important muscle for shoulder health and function! The Serratus Wall Slide is an exercise that involves standing with your back against a wall and sliding your arms up and down while keeping your shoulder blades engaged. This movement engages various muscles in the shoulders, back, and core, making it an excellent choice for individuals looking to enhance their upper body strength and flexibility. Use fingers to climb or ‘walk” the wall while moving your body forward. org. I love showing this exercise to a patient with shoulder impingement, because they are usually pleasantly surprised by how much more easily they can reach overhead. This guide delves into scapular wall slides, outlining their key benefits, the muscles they target, and step-by-step instructions for performing them correctly. Next, go to a wall and start with your entire forearms against the wall. While pushing out into the band for shoulder external rotation, drive the foam roller up the wall. Wall slides target your upper back and shoulders, specifically, your lats, traps, and rear deltoids. The Seated Wall Slides are a mobility drill that can help improve your overall shoulder and thoracic mobility. The Wall Slides are also great for opening up t Jul 14, 2025 · Wall Slides with Resistance Bands: A Simple Yet Powerful Shoulder Stability Exercise Shoulder and shoulder blade stability are key components of pain-free, functional movement—especially if you spend a lot of time at a desk, in front of a screen, or doing overhead activities. These are a simple physical therapy exercise that is great for both athletes and family clients to introduce stronger body stabilization into your day to day habits. Looking to improve your shoulder strength but don’t have a lot of time or equipment? This exercise takes very little time and zero equipment but you will definitely feel the burn if you do it right. Aim to get as much range of motion as Purpose The wall slide is a simple but effective exercise to improve scapular protraction, symmetry, and shoulder range of motion. Enhanced performance: By strengthening and increasing The first in a set of shoulder exercises, for both your Scapula and your Rotator Cuff. Do not shrug your shoulder during the exercise. Wall Slide - Exercise demonstration video and information for Olympic weightlifting - The wall slide is a simple but effective exercise to improve scapular protraction, symmetry, and shoulder range of motion. Here is shown an osteokinematic shoulder flexion movement WITH A HORIZONTAL ABDUCTION wall slide force that will focus on all 3 Dr. The Wall Slide exercise for the shoulder aims to enhance shoulder mobility and strength. Wall slides train upward rotation, retraction, and depression of the shoulder blade with forearms, W/Y, and wall squat variations. This muscle is important for sliding your shoulder blade on your trunk while moving your arm overhead. Find out the muscles worked, the common mistakes to avoid, and the variations of this exercise. Terrance Hartley demonstrates how to properly perform Wall Slides – a foundational movement to promote Wall Slides with Towel or Equivalent Exercise Approx. Learn how to perform wall slides to improve scapular stability and shoulder function for overhead movements. One of my favorite exercises that fits these requirements are FMS (functional movement screen) Wall May 7, 2025 · How to do wall slides: a Hinge Health guide Learn how to do wall slides to increase shoulder and upper back strength and mobility, plus modifications to make this exercise easier or harder. Place a foam roller between the forearms and the wall at just below shoulder height. Lift your Many have performed a wall slide with force in the sagittal plane. Do you know what the 5 best shoulder impingement exercises are? The 5 best shoulder impingement exercises include supported rotator cuff external rotation with a dumbbell, wall slide exercise, side-lying external rotation, posterior capsular stretch, and floor cobra raises. Hold 10 seconds, lower the arm by pressing the hand into the wall and letting it slide slowly down. Place a foam roller between the forearms and the wall at just below shoulder height and loop a band around both wrists. I'd suggest doing wall slides laying down on the ground (with your knees drawn in a bit to protect your lower back) and hold onto 10lb dumbbells in each hand to help press open up your shoulders. Wall slides are a warm-up and prehabilitation exercise that increase mobility and flexibility throughout the shoulders. Step forward and while maintaining this gentle pressure, slide your arm upwards against the wall. Arm Position – Elbows and wrists touching the wall in a goalpost shape. For individuals with scapular winging (SW), synergistic muscles such as upper trapezius (UT) and pectoralis major (PM) may compensate for weak SA during scapular movement. This exercise helps to strengthen the serratus anterior muscle, which is important for stabilizing the shoulder blade and preventing shoulder injuries. Repeat times. Slightly press your hand against the wall. Really focus on moving through your shoulder blades. bess. Help restore proper shoulder mechanics after immobilization by performing AROM in the flexion plane. In Face Pulls, a cable machine or gymnastic rings are used to pull the hands toward the face. Wall climbs: Use your hand to crawl up the wall, progressively increasing flexion. Slide the hands and arms upward. Do not rise up on toes or lean back Hold for seconds. In this article I show you how to do wall slides properly. ” Centers the ball in the socket. Hold briefly, then slowly lower it back down and repeat. Shoulder Exercise-Wall Slide by Coulton Roe This is a great exercise to work on shoulder blade strength and mobility. Jan 3, 2023 · Beginner Shoulder Exercises Serratus Wall Slides Let’s start with the serratus wall slide. Which, you guessed it, targets serratus anterior. By placing your hand on a wall and slowly rotating your body away from it, you can achieve a deep stretch in your shoulder. Have a mini band looped around your hands and elbows against a wall just below shoulder height. Now slowly push up with the towel and allow both of your arms to rise overhead while maintaining contact on the wall. Enhance your shoulder function and mobility with this simple yet effective exercise! Dr. 1-4 What makes it so much better than the punch or push up plus is that it can help strengthen this muscle with the arm in an elevated position over shoulder height. Feb 20, 2025 · Scapular wall slides are a simple yet powerful exercise for improving shoulder mobility and strength. To give you an overview of why they This exercise involves standing close to a wall with forearms and hands in contact, retracting and depressing the shoulder blades into a packed position, then sliding the arms up the wall while maintaining contact and a flat back to strengthen the scapular stabilizer muscles. For starters, they help increase shoulder mobility and flexibility by stretching out tight muscles around the joint. Back & Shoulder Burn! Wall Slides + Push Ups #shorts #fitness #betterposture Got a few minutes? Let’s light up your upper back, shoulders, and core with this combo! 10x Wall Slides — great for posture and back activation 💪 5x Walk Outs to Push Up — full-body movement that targets core, chest, and shoulders Repeat for 2–4 rounds depending on your time and energy! This quick exercise YOUR HOME Shoulder PROGRAM Phase I Home Exercise Program Created by STAT Orthopedic Rehab Aug 19th, 2017 The following videos are currently available: Shoulder Shoulder Abduction Cross Body Stretch Flexion and Extension Isometric Pendulum Press Rotation Wall Slide Humerus Sep 6, 2022 · BANDED FOAM ROLLER WALL SLIDE This is a strengthening and stability exercise for the shoulder protractors and up rotators. The exercise also improves proper posture and spinal alignment. Compress the towel and slide your hand up and down within a tolerable range of motion. May 12, 2015 · Wall Slides for Shoulder Mobility and Scapular Stability - Shoulder PRE AND REHAB | J2FIT Mike | J2FIT Strength & Conditioning 16. Dec 10, 2014 · No description has been added to this video. Next, “roll” the forearms up the wall in a controlled manner, making sure you don’t lose protraction. The scapular wall slide exercise is an activation drill used to warm up the muscles of the upper body. Stand with your back against a wall, arms at your sides. However, no studies have applied isometric horizontal abduction (IHA . more May 9, 2025 · Rotator Cuff Support Exercise 2: Towel Slides Simple towel slides are an ideal shoulder stretch for improving the range of motion in your rotator cuff. Wall slide stretch Stand facing a wall; place the hands of both arms on the wall. Range of motion will significantly vary from person to person, so work within your limits. Scapular wall slides can still be extremely valuable even if you can’t get your hands to the wall. Aug 28, 2024 · What do scapular wall slides do? Wall slides train the muscles surrounding the scapula for both dynamic and static stability – controlling the position of the scapula during arm movement. Tip Make sure to keep your torso facing the wall and only slide your arm up as far as you can without feeling pain. To determine if this exercise is appropriate Wall slide - Shoulder flexion stretch Stand facing a wall with your arm by your side, and with your elbow bent. They help improve posture, shoulder mobility, and overall upper body strength. It is a frequently used exercise for upright posture and postural disorders. Primarily, the forearm wall slide works on the mobility of the upper back and shoulders. It was reported that muscle activity increased with the arms lifted by more than 90° during wall slide exercise 9). Wall Slide – Shoulder External Rotation, Band HOW: Begin by standing at a wall with a band attached at the wrists and a foam roller between your forearms and the wall. 8K subscribers Subscribe Jul 7, 2021 · INTERNAL ROTATION SHOULDER WALL SLIDE This is an internal rotation exercise completed dynamically in the sagittal plane. To do them, a lifter would simply stand with the heels, butt, upper back, shoulders and full arms and hands against the wall, reduce the lower back arch, and slide the hands up and Keep head, upper back, and lower back in contact. They should be performed within your comfort zone unless otherwise instructed. AAROM Shoulder Flexion Wall Slides Start with your palm flat against the wall. Two important positions for athletes that lift weight overhead are upward rotation and retraction/depression. Using forearms on the wall recruits serratus anterior and lower traps so the shoulder blade clears the acromion as the arm elevates—reducing that “pinch. Enjoy! -EC One of the basic exercises that people are taught to practice for improved shoulder rotation, upper back activation, scapular mobility and anterior muscle release as a by-product is the standard scapular wall slide. Sinks: Hook your hand around a sink and then to slowly back away while leaning farther forward. 🔥SHOULDER WALL SLIDE🔥The shoulder wall slides are a strengthening exercise of the shoulder and shoulder blade upward rotators. 1 min each movement Stand facing a wall with a towel in your hand, held at shoulder height. May 7, 2025 · Among these exercises, wall slides shine as a prime example. Apr 19, 2022 · What is a serratus wall slide? Also known as lower trap wall slides, this shoulder mobility exercise opens up the space between your shoulder blades and involves moving your scapula away from your spine, aka shoulder protraction. One of the most effective (and underrated) exercises to develop this stability is the wall slide with a resistance band. Do _____ sessions per day / per week. Gentle co-contraction lets the rotator cuff keep the humeral head seated while the scapula does its job. Keith shows how this exercise is great for activation of the serratus anterior muscle which is important in stabilizing the scapulas (shoulder blades) Wall Shoulder Stretch is a simple and effective stretch that primarily targets the shoulder muscles. Wall Slides Stand facing a wall with your hands holding up a towel at shoulder height. Stand turned 45o away from wall. This exercise improves shoulder mobility and is particularly effective for correcting posture. Make sure your head, upper back, and glutes are in contact with the wall. With a towel in hand, place your arm on the wall an Shoulder abduction wall slides help to improve proper posture, which decreases stress on the spine, particularly in the mid back, or thoracic, region. Protract the shoulder blades by pushing the upper back away from the wall to activate the serratus anterior. Go to 12 o’clock, then back. Pulleys: With a rope pulley hung over a door use the non-stiff shoulder to raise the stiff shoulder. ljzp uskrju fmztm vjxe xebzi sjczvzx gmvzy rqlrco kjgfw kpih
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