Back, arms and hands flat against a wall — slide your arms up the wall as high as you can while everything stays in contact, and mark the height.
How to do it
- Setup
- Stand with your back, both forearms, and the backs of both hands flat against a wall. Elbows and shoulders bent to roughly 90°, low back gently flattened against the wall, not arched.
- Execution
- Slide both arms straight up the wall as high as you can while every one of those contact points — back, forearms, backs of the hands — stays flat on the wall. Stop and mark the exact height the moment anything peels off, using a landmark like ear height, eye height, or above your head.
- Common error
- Arching the low back off the wall or letting the forearms peel away early to reach higher — both fake range that isn't real scapular control. Stop at the true point everything stays flat, even if that's lower than you'd like.
- Feel
- A controlled, symmetrical slide with mild tension and no pinching. Compare this month's landmark to last month's — a higher true (everything-still-flat) height is the real improvement.
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