Omkin
App
Shoulder Posture2 × 60 s

Wall Slides

Restore overhead range and control of the shoulder blades.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
2 × 60 s
Target areas
Shoulders, Lower traps
Equipment
No equipment needed

How to do it

  1. 1Stand with the back, head and hips lightly against a wall.
  2. 2Place the arms against the wall in a goalpost position.
  3. 3Slide the arms overhead keeping wrists and elbows in contact.
  4. 4Return slowly without arching the lower back.

BreathingExhale as the arms go up, inhale on the way down.

CautionDo not force contact if the shoulders feel limited. Go only as far as is clean.

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Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.