Scapular Wall Slide

Body region

• Shoulders
• Back
• Chest

Muscles

Main

• Serratus Anterior
• Trapezius

Helps

• Deltoid
• Supraspinatus
• Infraspinatus
• Teres Minor

Holds

• Erector Spinae
• Rectus Abdominis

Technique

1. Stand facing a wall, a short step away, and place the forearms on it in front of the shoulders, elbows bent and little-finger sides against the wall.
2. Keep the ribs down and lean in slightly so the forearms press lightly into the wall.
3. Slide the forearms up the wall into a Y as high as you can while the shoulder blades rotate up and wrap around the ribs.
4. Slide back down slowly to the start.

Cues

• Keep the forearms in contact with the wall the whole way.
• Reach up, not up toward the ears.
• Slide slowly and smoothly.

Common mistakes

• Arching the lower back to get higher.
• Shrugging the shoulders.
• Letting the forearms come off the wall.

Alternatives

• Serratus Wall Slide
• Wall Angel