Scapular Slide Back to Wall
Equipment
Extend your arms out to your sides at shoulder height and press the backs of your hands against the wall.
Slowly slide your hands up the wall, keeping your back and arms in contact with the wall as much as possible.
Slide your hands up until your arms are fully extended above your head or as far as you can comfortably go.
Slowly slide your hands back down to the starting position, maintaining contact with the wall throughout the movement. Repeat this exercise for the desired number of repetitions.
Pro Tip
Arm Placement: Keep your arms at a 90-degree angle with your elbows and shoulders in line with each other. Avoid extending your arms too high or too low as it can cause unnecessary strain and not engage the scapular muscles effectively. Controlled Movement: Rather than rushing through the exercise, make sure to perform each slide slowly and with control. This not only ensures you’re using the correct muscles, but it also reduces the risk of injury. Keep Your Back Flat: A common mistake is to arch the back away from the wall during the exercise. It's important to keep your back and head flat against the wall throughout the entire exercise to ensure proper form and to