Wall Slide

Wall slides are a warm-up and prehabilitation exercise that increase mobility and flexibility throughout the shoulders. The exercise also improves proper posture and spinal alignment.


  1. 888_A
    Stand tall with your back leaning flat into a wall. Press your arms into the wall, flare them out from your sides and bend your elbows at 90 degrees, like a field goal signal.
  2. Wall Slide
    Maintain contact with the wall as you slide your arms vertically overhead while maintaining the bend in your elbow. Pause. Slide your arms back down the wall until your elbows are close to your sides.

Trainer’s Tips

  • Keep your back as flat as possible against the wall.
  • Hands should maintain constant contact with the wall throughout the movement.