Wall Angel

Great question, and you’re definitely not alone. Most people with rounded shoulders can’t get their hands to the wall at first. That gap is basically a measurement of how tight your chest and upper back are right now, so don’t force it. If you push your hands back, your lower back will arch or your ribs will flare up, and the exercise stops doing its job. Here’s how to make it work for you: 1. Lower your arms. Start with your elbows below shoulder height, more like a W. Find the spot where you can keep your elbows and as much of your forearms as possible touching the wall, and slide from there. 2. Only go as high as you can keep contact. Keep your head, upper back and lower back touching the wall. When something starts to peel off, that’s your range for today. It’s totally fine if your hands never touch yet. 3. Try it on the floor first. Lie on your back with your knees bent and do the same arm movement. Gravity helps your arms sink toward the floor, and it’s much easier to keep your back flat. Put a small pillow under your head if it doesn’t rest comfortably. 4. Loosen up before you do them. Spend a minute or two on the doorway chest stretch and the foam roller thoracic extension first. In the Rounded Shoulders Fix program those come right before wall angels for exactly this reason. Give it a few weeks of consistent practice and you’ll see that gap shrink. Let pain be your guide, and never force the position.

No problem, always happy to help!