Wall Slide

shoulder exercises Scapular control, shoulder mobility

Mobility and motor-control drill for the shoulder complex. Trains proper scapular upward rotation.

Execution

1. Back against a wall, feet about 6 inches forward
2. Arms in a "W" position against the wall
3. Slide the arms up while keeping contact
4. Lower under control
5. 3 sets x 10 reps

Cues

• Keep the low back neutral
• Forearms stay on the wall
• Slow, controlled motion

Common Errors

• Losing low-back contact
• Arms coming off the wall
• Excessive arching

Progressions

• Supine wall slide -> Standing wall slide -> Add band -> Add lift-off

Related Patterns

• scapular dyskinesis
• upper crossed syndrome
• thoracic kyphosis
• limited shoulder flexion