Exercise
Wall slide pattern for shoulder mobility, scapular control, and upright posture.
Setup instructions
Stand with your back, head, and pelvis against the wall. Place feet hip-width apart a short distance from the wall. Bend the elbows to 90 degrees with the backs of the hands, forearms, and elbows touching the wall if possible. Engage the core gently to keep the ribs from flaring.
Breathing cues
Exhale to slide up. Inhale to slide down.
Movement steps
- 1Inhale to prepare in the start position.
- 2Exhale to slide the arms up the wall while keeping contact where possible.
- 3Pause briefly near the top without shrugging.
- 4Inhale to slide the arms back down with control.
- 5Repeat with smooth shoulder and scapular movement.
Common mistakes
Arching the low back off the wall; shrugging the shoulders; forcing full range when the elbows lose wall contact; holding the breath; jutting the chin forward.
Safety notes
Keep the range where the trunk stays supported on the wall. Stop if shoulder pinching or neck tension appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Wall Angels suitable for beginners?
Yes. It is a gentle mobility drill with clear wall feedback. The range can be reduced whenever the elbows or hands lose contact with the wall.
What muscles does Wall Angels work?
The shoulders and upper-back muscles coordinate the arm slide. The core works to keep the ribs quiet and the trunk supported on the wall.
What is Wall Angels good for?
It improves shoulder mobility, scapular control, and upright posture. It is especially helpful before reformer strap work or desk-related upper-back stiffness.
Plan your class
Turn saved exercises into a class plan
Save exercises from the library, then build a reformer class plan with cues, timings, reps, and teaching notes.