Serratus Wall Slide

Body region

• Shoulders
• Back
• Chest

Muscles

Main

• Serratus Anterior
• Trapezius

Helps

• Deltoid
• Supraspinatus

Holds

• Rectus Abdominis
• External Oblique

Equipment

• Foam Roller

Technique

1. Stand facing a wall with your forearms on a foam roller against the wall at about shoulder height.
2. Step back slightly so your body leans in, with a straight line from head to heels.
3. Press the forearms into the roller and push it up the wall, reaching your arms overhead.
4. Slide back to the start slowly, keeping the shoulder blades wrapped around the ribs.

Cues

• Press the forearms into the roller.
• Reach long and push the shoulder blades forward and up.
• Ribs down, no sagging.

Common mistakes

• Letting the lower back arch.
• Shrugging toward the ears.
• Moving so far that the roller slips.

Alternatives

• Scapular Wall Slide
• Wall Angel