Scapular Slide Back to Wall

Description

How to Do Scapular Slide Back to Wall

1. 1
   Setup

   Stand with your back, head, and glutes flat against a wall, feet about 6-12 inches away from the wall and shoulder-width apart.

2. 2
   Setup

   Bend your elbows to 90 degrees, place your forearms and the back of your hands flat against the wall, ensuring your wrists are aligned with your elbows.

3. 3

   Keeping your forearms and hands pressed firmly against the wall, slowly slide them upward, extending your arms overhead as far as comfortable without losing wall contact. Exhale as you slide up.

4. 4

   Maintain wall contact as you slowly slide your forearms and hands back down to the starting position, focusing on controlling the movement. Inhale as you slide down.

Tips

• Focus on "gluing" your entire arm (forearms, wrists, hands) to the wall throughout the entire movement to maximize muscle engagement.
• Imagine drawing your shoulder blades down and around your rib cage as you slide your arms up, actively engaging your serratus anterior.
• Control the descent as much as the ascent; don't just let gravity pull your arms down, actively resist it for greater stability.
• Keep your head gently pressed against the wall to reinforce proper neck and upper back alignment throughout the exercise.

Common Mistakes

• ×Losing contact with the wall, especially with the wrists or elbows, reduces the effectiveness of the exercise; actively press your entire forearm against the wall.
• ×Excessively shrugging your shoulders towards your ears during the upward slide indicates over-reliance on upper traps; focus on controlled scapular upward rotation without unwanted elevation.
• ×Arching your lower back away from the wall during the upward movement puts strain on the lumbar spine; maintain a neutral spine by gently bracing your core.