Back, forearms and hands flat on a wall, elbows/shoulders at 90° — slide the arms up and down without anything peeling off the wall.
Ulkoinen video — How to Improve Posture with the Wall Slide · 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.
Käytössä harjoituksissa
- Viikko 1 · pe — Shoulders · Reconnection
- Viikko 1 · su — Chest, Shoulders & Arms — 3-day substitute · Reconnection
- Viikko 1 · ke — Chest · Reconnection
- Viikko 2 · pe — Shoulders · Groove
- Viikko 2 · su — Chest, Shoulders & Arms — 3-day substitute · Groove
- Viikko 2 · ke — Chest · Groove
- Viikko 3 · pe — Shoulders · Load
- Viikko 3 · su — Chest, Shoulders & Arms — 3-day substitute · Load
- Viikko 3 · ke — Chest · Load
- Viikko 4 · pe — Shoulders · Deload
- Viikko 4 · su — Chest, Shoulders & Arms — 3-day substitute · Deload
- Viikko 4 · ke — Chest · Deload
- Viikko 5 · pe — Shoulders · Rebuild+
- Viikko 5 · su — Chest, Shoulders & Arms — 3-day substitute · Rebuild+
- Viikko 5 · ke — Chest · Rebuild+
- Viikko 6 · pe — Shoulders · Push
- Viikko 6 · su — Chest, Shoulders & Arms — 3-day substitute · Push
- Viikko 6 · ti — Chest · Push
- Viikko 7 · pe — Shoulders · Peak
- Viikko 7 · su — Chest, Shoulders & Arms — 3-day substitute · Peak
- Viikko 7 · ti — Chest · Peak
- Viikko 8 · pe — Shoulders · Deload / Test
- Viikko 8 · su — Chest, Shoulders & Arms — 3-day substitute · Deload / Test
- Viikko 8 · ke — Chest · Deload / Test
- Viikko 1 · pe — Squat & Pull · Groove the Pattern
- Viikko 1 · ma — Squat & Bench · Groove the Pattern
- Viikko 1 · ke — Squat & Overhead Press · Groove the Pattern
- Viikko 2 · pe — Squat & Pull · Groove the Pattern
- Viikko 2 · ma — Squat & Bench · Groove the Pattern
- Viikko 2 · ke — Squat & Overhead Press · Groove the Pattern
- Viikko 3 · pe — Squat & Pull · Groove the Pattern
- Viikko 3 · ma — Squat & Bench · Groove the Pattern
- Viikko 3 · ke — Squat & Overhead Press · Groove the Pattern
- Viikko 4 · pe — Squat & Pull · Technique Check
- Viikko 4 · ma — Squat & Bench · Technique Check
- Viikko 4 · ke — Squat & Overhead Press · Technique Check
- Viikko 5 · pe — Squat & Pull · Progress
- Viikko 5 · ma — Squat & Bench · Progress
- Viikko 5 · ke — Squat & Overhead Press · Progress
- Viikko 6 · pe — Squat & Pull · Progress
- Viikko 6 · ma — Squat & Bench · Progress
- Viikko 6 · ke — Squat & Overhead Press · Progress
- Viikko 7 · pe — Squat & Pull · Progress
- Viikko 7 · ma — Squat & Bench · Progress
- Viikko 7 · ke — Squat & Overhead Press · Progress
- Viikko 8 · pe — Squat & Pull · Retest
- Viikko 8 · ma — Squat & Bench · Retest
- Viikko 8 · ke — Squat & Overhead Press · Retest