Mobility
Shoulder Flexion Wall Slide
The shoulder flexion wall slide is a gentle mobility drill for controlled overhead reaching. It trains the muscles that guide your shoulder blades as your arms rise.
- Beginner
- Compound
- Low injury risk
- No rest timer
How to do it
- Stand facing a wall, close enough to reach it with bent elbows.
- Place your palms on the wall at shoulder height, shoulder-width apart.
- Slide your hands upward toward a comfortable overhead reach.
- Slide your hands back to shoulder height to finish the repetition.
Form cues
- Keep your neck long.
- Exhale as you reach.
- Use light pressure against the wall.
Common mistakes
- Arching your lower backKeep your ribs over your pelvis rather than leaning backward to reach higher.
- Pinning your shoulder blades downLet your shoulder blades rotate upward naturally as your hands rise.
Safety
Forcing the overhead reach can irritate your shoulder, especially if it is already painful or stiff.
- Move slowly without bouncing at the top.
- Stop if you feel sharp pain, tingling, or numbness.
- Use a dry wall surface with secure footing.
If you have a recent shoulder injury or surgery, ask your physiotherapist or doctor whether this movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 8–12 reps
- Rest
- No rest timer
Use this as a gentle warm-up or mobility drill rather than working to fatigue.