Wall Angel

MobilityBW

Standing drill against a wall that trains scapular upward rotation and thoracic extension simultaneously by sliding the arms up and down while keeping contact points on the wall.

Demo: E3 Rehab

Sets

2

Reps

10-12

Rest

30s

Contraindications

Shoulder impingement — reduce range and avoid forcing full overhead position.

Setup

Stand with the back, glutes, and head against a wall, feet a few inches out. Arms in a 'W' position, elbows and wrists against the wall.

Execution

  1. 1Slide the arms up the wall toward a 'Y' position, keeping wrists and elbows in contact
  2. 2Keep the low back flat against the wall throughout (don't let it arch)
  3. 3Slide back down to the starting 'W' with control
  4. 4Repeat for reps, maintaining wall contact as long as possible

Key cues

  • Keep ribs down, don't let the low back arch off the wall
  • Maintain contact with the wall at wrists and elbows as long as possible
  • Move slow, this is a control drill, not a stretch to force
  • Exhale as you slide the arms up

Common faults

  • Arching the low back off the wall to fake more range
  • Losing wall contact with the arms early in the range
  • Shrugging the shoulders instead of rotating the scapula
  • Moving too fast to actually train control

Tweaks

  • Perform seated against a wall for a stricter lumbar lock
  • Add a hold at the top 'Y' position for extra scapular endurance
  • Progress by moving away from the wall while keeping the same pattern

Progressions

Band Pass-Through

Muscles

Primary: Lower Trapezius, Serratus Anterior

Secondary: Thoracic Erectors, Rotator Cuff

Notes

Excellent daily posture-correction drill for anyone who sits most of the day.

Sources

Attribution: Classic corrective exercise, widely taught in PT and S&C settings