Mobility
Scapular Wall Slide
The scapular wall slide is a facing-the-wall movement that trains your shoulder blades to rotate smoothly as you raise your arms. It builds control for overhead reaching.
- Beginner
- Compound
- Low injury risk
- No rest timer
How to do it
- Stand facing a wall with your feet hip-width apart, about a foot from the wall.
- Place your forearms vertically against the wall, elbows bent at shoulder width slightly below shoulder height.
- Slide your forearms upward as your shoulder blades move outward and upward around your ribs.
- Pause at the highest position you can reach comfortably.
- Slide your forearms back to the starting position while maintaining wall contact.
Form cues
- Keep your ribs stacked over your pelvis.
- Keep your neck long.
- Breathe freely throughout the movement.
Common mistakes
- Pinning shoulder blades downLet your shoulder blades follow your arms instead of squeezing them down and together.
- Leaning heavily into the wallUse light forearm pressure rather than resting your body weight against the wall.
Safety
Forcing your arms higher than your available range can irritate your shoulders. Arching your lower back to gain height can also cause discomfort.
- Use a slow pace without bouncing into the top position.
- Stop the set if you develop joint pain, tingling, or numbness.
If you have a current shoulder injury or recent shoulder surgery, ask a physiotherapist or doctor about an appropriate range before trying this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–3
- Target
- 8–12 reps
- Rest
- No rest timer
Use this as gentle mobility practice rather than working to fatigue.