Wall Slide with Lift-Off

Body region

• Shoulders
• Back
• Chest

Muscles

Main

• Serratus Anterior
• Trapezius

Helps

• Deltoid
• Infraspinatus
• Teres Minor

Holds

• Rectus Abdominis

Technique

1. Stand facing a wall, a short step away, with the forearms on the wall at shoulder height, elbows bent and little-finger sides against it.
2. Slide the forearms up the wall into a Y as high as you can without shrugging.
3. At the top, lift the forearms and hands a few centimeters off the wall by squeezing the lower shoulder blades, and hold for a second.
4. Return the forearms to the wall and slide down to the start.

Cues

• Keep the ribs down so the lower back does not arch.
• Lift from the shoulder blades, not by leaning back.
• Move slowly and keep the neck relaxed.

Common mistakes

• Arching the lower back to lift the arms.
• Shrugging the shoulders toward the ears.
• Leaning the body away from the wall instead of lifting the arms.
• Forcing range when the shoulders feel pinched.

Alternatives

• Wall Angel
• Scapular Wall Slide
• Serratus Wall Slide