beginnerWallStanding
Wall Angels
A full upper body postural reset done standing against a wall. By pressing your back, head, and arms flat to the wall and sliding your arms up and down, you expose and correct deficits in shoulder mobility and spinal alignment simultaneously.
Wall Angels
Duration
2 min
Reps
10 reps
Sets
3
How to do it
- 1
Stand with your back, head, and heels touching a wall.
- 2
Press your lower back flat against the wall, eliminate the gap.
- 3
Raise both arms to a 90 degree angle (goalpost position), keeping them flat on the wall.
- 4
Slowly slide your arms overhead while maintaining contact with the wall at all points.
- 5
Slide back down to goalpost and repeat. If your arms lose contact with the wall, that is your limiting range.
Benefits
- Corrects rounded shoulders and restores scapular mobility
- Opens the chest and thoracic spine simultaneously
- Reveals and reduces shoulder mobility deficits
Common mistakes
- Letting the lower back arch away from the wall to get more arm range
- Shrugging the shoulders up toward the ears
- Losing contact between the arms or hands and the wall
Target areas
upper backshoulders
Good for
seniorsdesk workers
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