Scapular Wall Slides
Standing with your forearms flat against a wall (elbows at 90 degrees), you slide the arms upward while actively pressing the forearms into the wall and keeping the lower back from arching. This trains scapular upward rotation in a loaded pattern that directly transfers to overhead stability and posture during arm use.
How to do it
- 1
1. Stand facing a wall with feet hip-width apart, about 6 inches away from the wall.
- 2
2. Raise your arms to shoulder height with elbows bent at 90 degrees, forearms flat against the wall.
- 3
3. Press your forearms firmly into the wall and engage your core to prevent your lower back from arching.
- 4
4. Slowly slide your forearms upward along the wall toward an overhead position, maintaining contact throughout.
- 5
5. Slide back down to the starting position in a controlled manner, keeping forearms pressed against the wall.
- 6
6. Repeat for the prescribed number of repetitions without allowing your back to compensate.
Benefits
- Strengthens serratus anterior and lower trapezius for improved scapular stability and shoulder positioning
- Reduces upper back and neck tension by correcting rounded shoulder posture during overhead activities
- Enhances overhead arm stability and control, translating to better posture during daily reaching and lifting tasks
Common mistakes
- Allowing the lower back to arch away from the wall—this indicates weak core engagement and reduces scapular activation
- Lifting elbows away from the wall or letting forearms lose contact—this diminishes the loaded scapular training effect
- Moving too quickly through the range of motion, missing the opportunity to build strength and body awareness
Target areas
Good for
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