Let pain be your guide. Never force any position. Stop immediately if you feel sharp, shooting, or worsening pain. For vertigo, limited mobility, or if bedridden, work within a comfortable range and use a pillow for support.
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.
Tennis Player's Posture Fix
9 videos
T-Spine RotationFreeScapular Wall SlidesFree
Face Pulls (Resistance Band)
Cervical Retraction
Hip Crossover Stretch
Doorway Chest Stretch
Lunge with Thoracic Rotation
Upper Trap Release
Single-Leg Balance (Eyes Open and Closed)
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