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Wall Slides

scapular stabilizers, shoulders · wall

Video thumbnail: How to Improve Posture with the Wall Slide

External video — How to Improve Posture with the Wall Slide by DR MATT FONTAINE.

How to do it
Setup
Stand with your entire back, both forearms and the backs of both hands flat against a wall, elbows and shoulders bent to roughly 90°, low back gently flattened (not arched) against the wall.
Execution
Slowly slide both arms up the wall as far as you can while every point of contact stays flat on the wall the whole time, then slide back down to the start. That is one rep — slow and controlled both directions.
Common error
Letting the low back arch or the forearms peel off the wall partway up — that fakes range that is not real scapular/shoulder control. Stop at the true point everything stays flat and build range over weeks, rather than pushing the arms forward off the wall to gain height.
Feel
Mild, controlled tension through the shoulder blades and upper back as they rotate and glide. This is control work, not a stretch — go slow. Any pinch, especially deep in the shoulder, means you've gone above the height where everything stays flat — slide back down until it's gone.

Back, forearms and hands flat on a wall, elbows/shoulders at 90° — slide the arms up and down without anything peeling off the wall.

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