Shoulder Wall Slides

Exercise Library / Shoulder Wall Slides

Shoulder Wall Slides

Shoulder wall slides raise your arms along a wall.

Mobility & Flexibility

What this exercise does

Shoulder wall slides raise your arms along a wall. They improve shoulder mobility and strengthen the muscles that hold your shoulder blades in place.

At a glance

Type: Mobility & Flexibility
Body part: Shoulders, Back
Muscles worked: Shoulders, Upper Back
Experience: Beginner
Equipment: No Equipment
Good for: Joint-Friendly / Low-Impact, Everyday Strength

How to do it

Stand with your back against a wall, feet a step in front.
Put your forearms on the wall with your elbows at shoulder height.
Slide your arms up the wall as far as is comfortable.
Slide back down.
Do 8 to 10 reps.

Common mistakes

Arching the lower back.
Shrugging.
Letting the wrists leave the wall.

Make it easier or harder

Make it easier

Slide up a shorter distance.

Make it harder

Keep your whole arm touching the wall.

Keep it safe

Go only as high as feels comfortable. Stop if you feel pinching.