Scapular Shoulder Stretch Wall Slides

Scapular Wall Slides is a simple warm-up and rehabilitation exercise that increases your shoulder mobility and flexibility.

If you sit in front of computer all day, your shoulders tend to hunch forward and get rounded.

When not treated frequently, the tightness can develop around your shoulders and lead to neck pain, tightness in your shoulders, and even back pain.

The scapular wall slide is a shoulder stretch that helps to undo the damage and restore the health of your shoulders.  

Not only this exercise can loosen your shoulder muscles but It can also improve the posture and spinal alignment when done correctly in a frequent manner. 

Not sure if you have forward posture or rounded shoulders? Take this simple test below to find out:

Step 1: Stand with your back against a wall with your feet shoulder width-apart. You buttocks and shoulder blades should be touching the wall. Relax your hands on your sides.

Step 2: Look straight ahead and focus on touching the wall with your shoulder blades, particularly the top of your shoulders.

You may need to squeeze your shoulder blades slightly together to get them in a more natural position.

This can be done simply by opening up your chest and standing upright. 

Step 3: Pay attention to how much distance between the back of your head and the wall. If the back of your head does not touch the wall, it indicates you have forward posture.

Also tightness in your neck and shoulders indicates rounded shoulders and forward posture. 

Perform wall slides several times a week to loosen your muscles and improve your posture. 

Some of the benefits of the scapular shoulder slide are:

  • Improves thoracic mobility ( specifically in extension)
  • Strengthen scapular upward rotation 
  • Improves shoulder mobility and range of motion 

Exercise Table

Reps Sets Level Location
10 1 Easy Gym or Home

How to Do Wall Slides

  1. Stand against a wall with feet shoulder-width apart and both knees bent. Make sure your head, shoulders, and butt are touching the wall.
  2. Your arms and hands up against the wall with your elbows bent about 90 degrees.
  3. Slowly bring arms and shoulders up higher while pressing your hands, elbows, and arms against the wall.
  4. All three points should be touching the wall throughout the exercise. Hold for 1 second. 3. Lower your arms and shoulders by bringing in the shoulder blades. repeat 10 times.


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