Shoulder Flexion Back to Wall

Improve shoulder mobility and thoracic extension with the Shoulder Flexion Back to Wall exercise.

Intermediate

Compound

Push

2 min per set1 min rest

Back

Body weight

Variations of Shoulder Flexion Back to Wall

Compound

Scapular Slide Back to Wall

Strengthen your scapular stabilizers, improve posture, and enhance shoulder health with this controlled bodyweight exercise.

Beginner

BackSerratus AnteriorBody weight

Description

This exercise improves shoulder flexibility and strength. Stand with your back against a wall and raise your arms, keeping them straight and close to your ears. Try to touch the wall with your hands.

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How to Do Shoulder Flexion Back to Wall

1
Setup
Stand with your back, head, and glutes firmly against a wall, with your feet about 6-12 inches away and a slight bend in your knees. Ensure your lower back maintains a natural, slight curve, avoiding excessive arching.
2
Setup
Bring your arms forward and up so your elbows are bent at 90 degrees, palms facing each other, and the back of your hands and forearms are resting lightly against the wall.
3
Slowly begin to straighten your arms, sliding them up the wall, aiming to bring the back of your hands and wrists towards the wall above your head. Inhale as you raise your arms.
4
Continue extending your arms overhead, striving to keep your entire back, head, and the back of your arms in contact with the wall throughout the movement.
5
Hold at the top for a moment, focusing on reaching as high as possible without arching your lower back away from the wall. Exhale as you slowly lower your arms back to the starting position with control.

Tips

Actively press your lower back into the wall by engaging your core to prevent excessive lumbar arching as your arms go overhead.
Maintain constant contact with the wall using your head, upper back, and glutes to ensure proper thoracic extension and avoid compensation.
Focus on controlled, slow movement throughout the entire range of motion, rather than trying to force your arms into position.
If full range of motion with straight arms is challenging, start by performing the movement with slightly bent elbows and gradually work towards straightening them over time.

Common Mistakes

×Arching the lower back excessively: Actively brace your core and press your belly button towards your spine to maintain a neutral spine against the wall.
×Losing contact with the wall with your head or upper back: Consciously press your head and shoulder blades into the wall throughout the entire movement to ensure proper posture.
×Shrugging the shoulders towards the ears: Keep your shoulders relaxed and depressed away from your ears as you raise your arms to prevent neck tension and promote proper scapular rhythm.

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Frequently Asked Questions

Is Shoulder Flexion Back to Wall good for beginners?

Shoulder Flexion Back to Wall is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Shoulder Flexion Back to Wall?

You need Body weight to perform Shoulder Flexion Back to Wall. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Shoulder Flexion Back to Wall?

Actively press your lower back into the wall by engaging your core to prevent excessive lumbar arching as your arms go overhead. Maintain constant contact with the wall using your head, upper back, and glutes to ensure proper thoracic extension and avoid compensation. Focus on controlled, slow movement throughout the entire range of motion, rather than trying to force your arms into position. If full range of motion with straight arms is challenging, start by performing the movement with slightly bent elbows and gradually work towards straightening them over time.

What are common mistakes when doing Shoulder Flexion Back to Wall?

Arching the lower back excessively: Actively brace your core and press your belly button towards your spine to maintain a neutral spine against the wall. Losing contact with the wall with your head or upper back: Consciously press your head and shoulder blades into the wall throughout the entire movement to ensure proper posture. Shrugging the shoulders towards the ears: Keep your shoulders relaxed and depressed away from your ears as you raise your arms to prevent neck tension and promote proper scapular rhythm.

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