Videos
Instructions
- Lie flat on your back with knees bent and feet flat on the floor.
- Position your arms at shoulder height with elbows bent at 90 degrees, touching the floor.
- Slowly slide your arms upward along the floor, attempting to fully extend without lifting them off the ground.
- Pause briefly at the top, then return to the starting position with control.
- Repeat the movement for the desired number of repetitions.
Technical Tips
- Keep your entire back and arms in contact with the floor throughout the movement.
- Avoid shrugging your shoulders or arching your back.
- Move slowly and with control to engage stabilizing muscles effectively.
Breathing Tips
- Inhale as you prepare in the starting position.
- Exhale slowly as you slide your arms upward.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Severe kyphosis or spinal mobility limitations
Floor slides are a foundational shoulder mobility and postural correction exercise performed while lying on the floor. Ideal for beginners, this movement improves scapular control, shoulder mobility, and thoracic extension. It is particularly beneficial for individuals who spend extended periods seated or working at desks, as it helps counteract rounded shoulders and poor posture. By engaging the deltoid muscles and the serratus anterior, floor slides promote proper shoulder mechanics and muscle activation patterns critical for upper body health. Since no equipment is needed, this exercise is accessible and can be incorporated into warm-ups, mobility routines, or rehabilitation protocols. The goal is to maintain full arm contact with the floor during the sliding motion, which challenges range of motion without compensation. Practicing floor slides regularly can lead to improved shoulder stability and range, making it a valuable addition to functional fitness and recovery programs.
What muscles do floor slides target?
Floor slides primarily target the shoulder muscles, especially the deltoids, while also activating the serratus anterior and scapular stabilizers to improve shoulder mobility and posture.
Are floor slides good for shoulder mobility?
Yes, floor slides are excellent for improving shoulder mobility by encouraging controlled scapular movement and reducing tightness in the upper back and chest.
Can I do floor slides every day?
Floor slides can be performed daily, especially as part of a warm-up or mobility routine, due to their low impact and focus on joint range of motion rather than load-bearing.
Do I need equipment for floor slides?
No, floor slides are bodyweight exercises that require no equipment, making them easy to perform at home or in any workout space.
Are floor slides safe for shoulder injuries?
Floor slides can be beneficial for shoulder rehabilitation, but individuals with acute pain or diagnosed injuries should consult a healthcare provider before performing them.