Forearm Wall Slide

Description

How to Do Forearm Wall Slide

1. 1
   Setup

   Stand with your back flat against a wall, with your heels about 6-12 inches away from the wall. Ensure your head, upper back, and glutes maintain contact.

2. 2
   Setup

   Place your forearms flat against the wall, elbows bent at 90 degrees, and upper arms parallel to the floor, forming a 'W' shape. Your wrists should align with your elbows.

3. 3

   Keeping your forearms, wrists, and elbows pressed into the wall, slowly slide your arms upwards, extending them overhead as high as comfortably possible.

4. 4

   Maintain continuous contact with the wall throughout the movement, focusing on keeping your lower back from arching excessively by engaging your core.

5. 5

   Slowly reverse the movement, sliding your forearms back down the wall to the starting 'W' position. Exhale as you slide up, and inhale as you slide down.

Tips

• Focus on maintaining constant pressure of your forearms and elbows against the wall throughout the entire range of motion to maximize shoulder engagement.
• Engage your core by gently pulling your navel towards your spine to prevent your lower back from arching excessively as your arms slide overhead.
• Move slowly and deliberately, prioritizing control and continuous wall contact over achieving a full overhead reach immediately.
• If maintaining full contact is challenging, reduce the distance your heels are from the wall slightly, but always prioritize keeping the upper back and head against the wall.

Common Mistakes

• ×Losing contact with the wall: Avoid letting your forearms or elbows lift off the wall by reducing your range of motion until you can maintain continuous contact.
• ×Excessive lower back arching: Prevent your lower back from arching by actively engaging your abdominal muscles and pressing your upper back into the wall.
• ×Rushing the movement: Slow down the slide to ensure controlled movement and maximize the stretch and activation in your shoulders and upper back.