Exercise · Form & cues
Wall Slide (Shoulder) — form guide
Lower Traps · Serratus · Rotator Cuff. Equipment: Wall. Difficulty: Beginner.
TEMPO
10–15 reps slow
Trains overhead position better than any stretch. Keep wrists, elbows, and lower back IN CONTACT with wall.
Cues
- Stand back to wall, feet 6 inches away
- Press wrists, elbows, lumbar to wall
- Slide arms overhead while staying in contact
- Reverse slowly
Common mistakes
- Letting elbows or wrists leave wall
Injury notes
Best assessment + correction for poor overhead mobility.
Progression
Add reps. Move feet closer to wall as mobility improves.