Exercise
Wall-supported shoulder slide pattern for scapular mobility and upright posture awareness.
Setup instructions
Stand with your back, head, and pelvis against a studio wall. Place the feet hip-width apart a short distance from the wall. Bend the elbows to 90 degrees with the backs of the hands against the wall if possible. Engage the core gently to keep the ribs quiet.
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 maintaining trunk contact.
- 3Pause briefly near the top without shrugging.
- 4Inhale to slide the arms back down with control.
- 5Repeat with smooth scapular movement.
Common mistakes
Arching the low back off the wall; shrugging the shoulders; forcing full range when wall contact is lost; 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 Shoulder Slides suitable for beginners?
Yes. The wall provides trunk feedback and the arm path is easy to follow. Range can stay where wall contact is maintained.
What muscles does Wall Shoulder Slides work?
The shoulders and upper-back muscles guide the arm slide while the core keeps the trunk aligned against the wall.
What is Wall Shoulder Slides good for?
It improves scapular mobility and shoulder organisation before reformer arm work and strap pulling patterns.
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.