← EXERCISE LIBRARYMobility
Wall Slide
Teaches the shoulder blades to rotate upward properly — the missing piece in most restricted overhead positions.
- 01Stand with your back to a wall, feet a few inches out, lower back flat against it.
- 02Place the forearms on the wall, elbows at shoulder height.
- 03Slide the arms upward while keeping the ribs down and the low back flat.
- 04Go only as high as you can without the back arching, then slide back down.
- 01Ribs down — the moment your back arches you're faking the range.
- 02Push into the wall the whole time to keep serratus working.
- 03Slow. This is a control drill, not a stretch.
- 01Arching the lower back to get the arms higher.
- 02Letting the elbows drift off the wall.
- 03Rushing through reps instead of owning each inch.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.