Videos
Instructions
- Stand with your back flat against a wall, feet slightly away, and lower back gently pressed to the wall.
- Place your arms in a goalpost position with elbows bent at 90 degrees and backs of hands against the wall.
- Slowly slide your arms upward while keeping contact with the wall.
- Pause briefly at the top, then slide your arms back down to the starting position.
Technical Tips
- Keep your core engaged to prevent your lower back from arching.
- Maintain constant contact between your elbows, hands, and the wall.
- Move slowly and control the motion in both directions.
Breathing Tips
- Inhale as you slide your arms upward.
- Exhale as you return to the starting position.
Medical restrictions
- Shoulder impingement
- Acute rotator cuff injury
- Severe upper back pain
Description
The Scapular Wall Slide is a posture-improving exercise designed to strengthen the muscles of the upper back and shoulders while enhancing scapular mobility and stability. It is performed by standing against a wall and sliding the arms up and down in a controlled manner, maintaining contact with the wall throughout the movement. This exercise helps activate and coordinate key postural muscles, making it highly effective for counteracting the effects of prolonged sitting and poor posture. By promoting proper shoulder blade movement, it can also improve shoulder joint health and reduce the risk of injury during upper body training or daily activities. The Scapular Wall Slide is especially beneficial for athletes, desk workers, and individuals recovering from shoulder-related issues, as it reinforces proper alignment and supports healthy overhead movement patterns. Its low-impact nature makes it suitable for all fitness levels, and it requires no equipment, making it accessible in any training environment. Incorporating the Scapular Wall Slide into warm-ups, mobility routines, or rehabilitation programs can enhance movement quality, reduce muscular imbalances, and improve functional performance.
What is the purpose of the Scapular Wall Slide?
The Scapular Wall Slide improves posture, strengthens upper back and shoulder stabilizers, and promotes proper scapular movement for healthier shoulder function.
Can beginners do the Scapular Wall Slide?
Yes, the Scapular Wall Slide is beginner-friendly and can be performed by anyone, as it is low-impact and easy to learn.
How often should I do Scapular Wall Slides?
Scapular Wall Slides can be done 3 to 5 times per week, often included in warm-ups or mobility sessions for consistent posture improvement.
Do Scapular Wall Slides help with shoulder pain?
They can help reduce discomfort caused by poor posture or weak stabilizing muscles, but persistent pain should be evaluated by a healthcare professional.
Do I need equipment for the Scapular Wall Slide?
No equipment is required; you only need a wall to perform the exercise effectively.