Wall Angels

shoulder mobility exercises Thoracic mobility, scapular control, shoulder flexion

Wall-supported shoulder mobility drill to improve thoracic extension and scapular mechanics.

Execution

1. Stand with back, head, and hips against a wall
2. Keep ribs down and low back gently neutral
3. Place arms in a goal-post position against the wall
4. Slide arms upward while keeping elbows and wrists on the wall
5. Return to start with control for 8-12 reps

Cues

• Do not flare the ribs
• Keep the chin slightly tucked
• Move slowly and stay within pain-free range

Common Errors

• Lumbar extension
• Wrists or elbows leaving the wall
• Shrugging the shoulders

Progressions

• Reduce range -> Full range -> Add foam roller behind mid-back

Related Patterns

• rounded shoulders
• upper crossed syndrome
• limited shoulder flexion
• thoracic kyphosis