Wall Slide

How to do it

1. Stand with the back, head, and hips against a wall, feet a short step forward.
2. Press the arms into the wall in a goalpost position, elbows and wrists in contact with the surface.
3. Engage the serratus anterior by protracting the shoulder blades slightly before starting the movement.
4. Slide the arms upward along the wall toward a fully extended overhead position without losing contact.
5. Reverse the path slowly, drawing the arms back down to the starting goalpost position.
6. Keep the ribs drawn down and the lower back flat against the wall throughout, avoiding arching to gain range.

Muscles worked