Description:
Wall angels are a postural and scapular mobility exercise performed with your back against a wall. Sliding the arms up and down while keeping contact with the wall strengthens the muscles that stabilize the shoulder blades and improves overhead posture.
Benefits:
- Strengthens the scapular stabilizers.
- Improves overhead shoulder mobility.
- Supports better posture.
- Requires only a wall.
- Works well as a warm up or daily drill.
Profile:
| Equipment: | Bodyweight (Wall) |
| Type: | Mobility |
| Resistance Type: | Body Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Lower Trapezius
- Serratus Anterior
Secondary Muscles
- Rhomboids
- Rotator Cuff
Classification:
| Mechanics: | Isolated |
| Force: | Pull |
| Utility: | Auxiliary |
Instructions:
- Stand with your back, head, and hips against a wall and your feet a few inches out.
- Raise your arms into a goal post position with the backs of your arms and hands touching the wall.
- Slowly slide your arms up overhead, keeping contact with the wall as much as possible.
- Slide back down to the start, squeezing the shoulder blades down and together.
- Move slowly and only through the range where you can keep contact.
- Repeat for controlled reps.
Common Mistakes:
- Letting the lower back arch off the wall.
- Forcing the range and losing wall contact.
- Shrugging the shoulders up toward the ears.
- Rushing the movement.
Variations:
- Scapular Push-Up
- Band Pull-Apart
- Face Pull
- Prone Y Raise
Safety Tips:
- Only move through the range you can control against the wall.
- Keep the core gently braced to protect the lower back.
- Stop if you feel shoulder pinching.
Additional Information:
Wall angels are a low cost way to train shoulder posture and scapular control, which carries over to pressing and overhead lifts.
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