Scapular Wall Slide

How to do it

1. Stand with the back and head against a wall and the feet a few inches away from it.
2. Press the forearms and the backs of the hands flat against the wall in a goalpost position.
3. Slide the arms upward along the wall, reaching as high as possible while keeping contact.
4. Focus on protracting the shoulder blades, engaging the serratus anterior as the arms rise.
5. Slide the arms back down to the starting goalpost position with control for each repetition.
6. Keep the lower back from arching off the wall as the arms move overhead.

Muscles worked