Shoulder Mobility (Wall Slides)
Improves overhead shoulder mobility and encourages correct shoulder blade movement, commonly used to address rounded-shoulder posture and general shoulder stiffness.
Duration
5 minutes
Calories
8-10 kcal
Reps × Sets
10-12 reps × 2 sets
Rest
30-45 seconds between sets
Benefits
Muscles Involved
Serratus anterior, Lower trapezius, Rotator cuff, Deltoids
Equipment Required
None (wall)
Step-by-Step Instructions
- 1Stand with your back against a wall, feet a few inches away, lower back gently flattened toward the wall.
- 2Place your arms against the wall in a "goalpost" position, elbows and wrists touching the wall.
- 3Slowly slide your arms upward along the wall, keeping contact for as long as possible, then slowly return.
- 4Keep your ribs from flaring outward as you raise your arms.
Breathing: Exhale as you slide your arms up, inhale as you lower them.
Common Mistakes
- Arching the lower back away from the wall to gain more range
- Shrugging the shoulders up toward the ears during the slide
Safety Tips
- Keeping contact with the wall throughout is more important than reaching maximum height
Contraindications — Do Not Do This Exercise If
- Recent shoulder surgery, before surgeon clearance
- Acute rotator cuff tear with significant pain
- Shoulder dislocation within the last 6 weeks, without clinician clearance
Stop Immediately If
- Sharp, catching shoulder pain
- New numbness or tingling down the arm
Progressions
Harder (Progression)
Perform standing away from the wall with light resistance band tension overhead.
Easier (Regression)
Perform seated, or with a smaller range of arm elevation.
Scientific Evidence
Wall slides are a standard, widely-used shoulder mobility and scapular control exercise in physical therapy practice, commonly recommended for postural-related shoulder stiffness and as part of rotator cuff rehabilitation programs.⁶
A reliable, low-risk way to both assess and improve overhead shoulder mobility in one exercise. — Dr. Vishal Nigam
Frequently Asked Questions
Related Exercises
References
- 1. North American Spine Society Section on Interdisciplinary Spine. Therapeutic exercise following lumbar spine surgery: a narrative review.
- 2. American College of Obstetricians and Gynecologists. Committee Opinion No. 804: Physical Activity and Exercise During Pregnancy and the Postpartum Period.
- 3. American Physical Therapy Association. Clinical Practice Guidelines: Neck Pain (2017); Patient Education: Core Strengthening for Spine Health; Shoulder Impingement and Postural Exercise.
- 4. American Academy of Orthopaedic Surgeons. Clinical Practice Guideline: Management of Osteoarthritis of the Knee; OrthoInfo: Thoracic Spine Conditions, Hip Impingement.
- 5. World Health Organization. 2020 Guidelines on Physical Activity and Sedentary Behaviour.
- 6. American College of Sports Medicine. Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults (2026); Guidelines for Exercise Testing and Prescription — Flexibility Recommendations.
- 7. North American Spine Society. Patient Education: Understanding Sciatica; Diagnosis and Treatment of Degenerative Lumbar Spinal Stenosis.
- 8. World Health Organization. 2020 Guidelines on Physical Activity and Sedentary Behaviour — Older Adult Recommendations.
- 9. Carenyx Knowledge Library. Understanding Slip Disc (01-understanding-slip-disc.md); Understanding Sciatica (02-sciatica.md) — reused directly, not re-derived.