Mobility exercise
Wall Slides
MobilityBodyweight0:54 demo
A wall drill for overhead shoulder range and upper-back position.
How to perform it
Stand with your back against a wall and feet close to it.
Place your hands and elbows on the wall about shoulder-width apart.
Slowly slide your arms up and down.
Keep fingers and elbows touching the wall.
Coaching cues
- Fingers and elbows stay on the wall
- Keep the movement slow
- Don't arch your lower back
- Breathe throughout
Make it easier
Step your feet further from the wall.
Make it harder
Slide higher or pause at the top.
What it trains
Shoulder mobilityOverhead rangeUpper-back postureScapular control
Programming
8–12 reps, 2 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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