Posture & ChestBeginner
Wall slides
Retrains your shoulders and upper back to sit tall instead of rounding forward.
- Primary muscles
- Upper back, rotator cuff
- Suggested target
- 3 sets × 10 reps
- Difficulty
- Beginner
How to do it
- 1Stand with your back against a wall, feet a few inches out.
- 2Press your lower back, upper back, and head to the wall.
- 3Put your arms up in a "goalpost" shape, backs of your hands on the wall.
- 4Slide your arms up and down slowly, keeping contact with the wall.
Beginner notes
If your hands won't reach the wall, only go as far as you can without arching your back.
Common mistakes
- Lower back arching off the wall.
- Shrugging the shoulders.
- Rushing the movement.
Progression
Hold the top position for 2–3 seconds, or add reps as your mobility improves.
Safety
This should feel like a gentle stretch, never a pinch; stop if you feel impingement.